Strength Training for Tactical Athletes: Maximal vs. Functional Strength
- Justin Biays
- Mar 14
- 8 min read
Updated: 1 day ago
Strength training is a non-negotiable for military personnel, law enforcement officers, and firefighters. Yet, there’s a massive misunderstanding in the tactical community about how to train for strength. Some tactical athletes go all-in on powerlifting, chasing the heaviest possible squat, bench, and deadlift numbers. Others swing to the complete opposite extreme, following advice from those who claim that lifting weights is unnecessary and that tactical athletes should only focus on calisthenics.
Neither approach is ideal.
Tactical athletes don’t need to be as strong as competitive powerlifters, but they also can’t afford to be weak. The real key is finding the middle ground—building enough maximal strength to perform under heavy loads, while developing functional strength that carries over into real-world tactical tasks.
This is where being careful about who you take advice from comes into play. I once heard a Special Operations cadre member tell a group of aspiring candidates that they shouldn’t lift weights at all and that the only way to prepare for Special Forces selection was to focus exclusively on bodyweight training.
That is horrible advice.
While calisthenics are valuable, neglecting external loading and resistance training sets tactical athletes up for weaker bodies, lower durability, and a higher risk of injury under load. Tactical work—whether in the military, law enforcement, or firefighting—involves lifting, carrying, dragging, pushing, and moving external loads. If you don’t train with external loads, how the hell do you expect to handle them in the field?
Let’s break down maximal vs. functional strength, clear up the misconceptions, and build a blueprint for strength training that actually makes sense for tactical athletes.
Defining Maximal vs. Functional Strength
What Is Maximal Strength?
Maximal strength is the absolute amount of force an athlete can produce in a single maximum effort. It’s most commonly measured by 1-rep max (1RM) lifts, such as the squat, bench press, and deadlift.
Think of maximal strength as your raw horsepower—it’s the foundation that determines how much weight you can move in one all-out effort.
For example:
A firefighter lifting a collapsed beam off of a trapped civilian relies on maximal strength.
A SWAT officer breaking down a reinforced door depends on maximal strength.
A soldier lifting a heavy ruck onto their back benefits from maximal strength.
Maximal strength is fundamental to tactical performance. If you lack basic levels of raw strength, everything else in your training will suffer.
However, maximal strength alone is not enough for tactical athletes. Just because someone can deadlift 600 lbs doesn’t mean they can perform efficiently in a tactical environment. This is where functional strength comes in.
What Is Functional Strength?
Functional strength is the ability to apply strength in real-world, job-specific
scenarios that involve:
-Unstable, awkward loads (lifting a person, dragging equipment, climbing obstacles)
-Multiple planes of motion (not just straight up and down like a squat or deadlift)
-Strength endurance (being strong not just for one rep, but for repeated efforts over time)
Unlike maximal strength, which is measured in static barbell lifts, functional strength involves dynamic movement patterns that mimic the unpredictable nature of tactical work.
For example:
A police officer wrestling a resisting suspect to the ground requires functional strength.
A soldier carrying a wounded teammate through rough terrain is an application of functional strength.
A firefighter pulling a fully loaded hose up a flight of stairs is a prime example of functional strength.
A tactical athlete needs to move efficiently under fatigue, in unpredictable conditions, and under varying loads. Functional strength is what makes that possible.If you're a big, strong tactical athlete and want to see the difference between maximal strength and functional strength, walk into your local Jiu-Jitsu gym. You’ll find out real fucking quick that your 600-pound deadlift and 350-pound bench don’t mean shit when you're up against someone who knows how to actually use their strength.
Maximal Strength vs. Functional Strength: Which One Matters More?
The short answer? Both are essential—but how much you focus on each depends on your current strength levels and job demands.
Without maximal strength, you won’t have the horsepower to perform physically demanding tasks under load. If you’re weak, everything is harder—rucking, dragging bodies, climbing, sprinting in gear.
Without functional strength, your raw strength won’t transfer effectively to real-world scenarios. A 500-lb deadlift won’t help much if you can’t efficiently carry a sandbag, move laterally under load, or perform repeated efforts under fatigue.
For a tactical athlete, the goal isn’t to specialize in one—it’s to develop both in a way that is efficient and effective for the demands of the job.
How Strong Is Strong Enough?
This is where many tactical athletes go wrong. Some train like competitive powerlifters, chasing massive 1-rep maxes that don’t improve real-world performance. Others avoid heavy lifting altogether, thinking they don’t need maximal strength.
At Dark Horse Athlete, we use strength benchmarks as a guide:
1.5× bodyweight front squat and bench press
2.0× bodyweight deadlift
These numbers represent a sweet spot—strong enough to handle nearly any tactical demand without chasing diminishing returns.
If an athlete is far below these numbers, their priority should be getting stronger, as they’re likely underprepared for their job’s physical demands.
If an athlete meets or exceeds these numbers, further increasing strength has diminishing returns. At this point, their focus should shift to maintaining strength while improving other critical attributes like endurance, power, and durability.
This means an athlete squatting 1.8× their body weight probably doesn’t need to chase a 2.5× squat. Instead, they’d be better off working on loaded carries, grip endurance, rotational strength, and conditioning to round out their physical capabilities.
The bottom line: Strength is crucial, but tactical athletes need broad capabilities—not just big lifts in the gym. Finding the balance between maximal and functional strength is key to becoming a complete tactical athlete.
The Concept of Diminishing Returns in Strength Training
Strength training follows the principle of diminishing returns, which means that as you get stronger, the performance benefits of additional strength gains become less significant—while the time and energy required to make further improvements increase dramatically.
For a tactical athlete, this concept is critical. More strength is always beneficial—up to a point. But past a certain level, the return on investment starts to decline while the risk of overuse injuries, fatigue, and imbalances increases.
What Does Diminishing Returns Look Like in Strength?
If a 150-lb athlete increases their squat from 200 lbs to 300 lbs, their real-world performance improves drastically. They can carry heavier loads, generate more force, and handle physical stress more efficiently.
If a 200-lb athlete increases their squat from 400 lbs to 500 lbs, the improvement in their job-related performance is much smaller. That extra 100 lbs of barbell strength won't make much difference in real-world tactical situations.
Why More Strength Isn’t Always Better for Tactical Athletes
Time and Energy Costs:
The difference between a 400-lb and a 500-lb deadlift requires months (or years) of focused strength training. That’s time that could be better spent on improving endurance, speed, agility, or durability—qualities that matter just as much in tactical work.
Increased Fatigue and Recovery Demand:
Heavy barbell training takes a toll on the central nervous system. If an athlete spends too much energy recovering from max-effort strength work, they won’t have enough left for rucking, conditioning, and job-specific training.
Added Mass and Mobility Trade-offs:
Gaining additional strength often requires increasing body weight, which may not be beneficial for tactical athletes who need speed, agility, and endurance. A heavier bodyweight means more strain on joints, slower endurance performance, and more fatigue over long distances.
Shifting Focus When Strength is "Strong Enough"
Once an athlete reaches the optimal strength benchmarks, they should shift their focus toward strength maintenance and other performance factors like:
Work capacity – The ability to sustain strength output under fatigue.
Explosive power – Translating strength into fast, high-force movements.
Grip strength and endurance – Essential for climbing, weapon retention, and manual tasks.
Unilateral and rotational strength – Preparing for unpredictable movement patterns.
Strongman-style training – Lifting and carrying awkward, real-world objects like sandbags, sleds, and logs.
Real-World Applications: Military vs. Law Enforcement vs. Firefighters
Understanding the distinct physical demands of military personnel, law enforcement officers, and firefighters is crucial for developing effective strength training programs. Each profession requires a unique blend of maximal and functional strength to perform job-specific tasks efficiently and safely.
Military Personnel
Physical Demands:
Load Carriage: Military personnel often carry heavy equipment, including weapons, ammunition, and survival gear, over long distances. This requires significant strength endurance and the ability to manage heavy loads under various environmental conditions.
Mobility Under Load: Navigating diverse terrains while carrying gear necessitates a combination of strength, balance, and agility.
Combat Readiness: Engaging in combat situations demands explosive power, quick reflexes, and the capacity to perform high-intensity actions intermittently.
Training Implications:
Strength Endurance Focus: Emphasize exercises that enhance the ability to sustain strength over extended periods, such as ruck marches and prolonged load-bearing drills.
Functional Movements: Incorporate compound movements that mimic real-life tasks, like sandbag carries and dummy drags, to improve practical strength applications.
Explosive Training: Include plyometric exercises and high-intensity interval training (HIIT) to develop the quick-burst power necessary for combat scenarios.
Law Enforcement Officers
Physical Demands:
Apprehension and Control: Officers must have the strength to subdue and restrain individuals, often requiring sudden bursts of power.
Pursuit and Mobility: Chasing suspects on foot necessitates sprinting ability, agility, and cardiovascular endurance.
Equipment Management: Managing equipment like firearms, batons, and protective gear requires both upper and lower body strength.
Training Implications:
Maximal Strength Development: Focus on building absolute strength through compound lifts (e.g., squats, deadlifts) to enhance overall power.
Agility Drills: Incorporate ladder drills, cone drills, and other agility exercises to improve quick directional changes during pursuits.
Grip Strength: Implement exercises like farmer's carries and rope climbs to enhance grip strength, crucial for equipment handling and suspect restraint.
Firefighters
Physical Demands:
Heavy Lifting and Carrying: Firefighters often need to lift and carry heavy equipment, such as hoses and ladders, and may need to rescue individuals from hazardous situations.
Climbing and Navigating Obstacles: Accessing elevated areas and maneuvering through confined spaces require both strength and flexibility.
Sustained Physical Effort: Firefighting operations can be prolonged, demanding muscular endurance and cardiovascular fitness.
Training Implications:
Functional Strength Training: Engage in exercises that simulate job tasks, such as stair climbs with weighted vests and simulated victim drags.
Cardiovascular Conditioning: Incorporate aerobic and anaerobic conditioning to prepare for extended periods of exertion.
Flexibility and Mobility Work: Include stretching and mobility exercises to maintain the range of motion necessary for navigating tight spaces.
Conclusion: Build Strength That Actually Matters
Tactical athletes need to stop chasing numbers in the gym and start training for real-world application. The goal isn’t to lift the heaviest barbell possible—it’s to develop a level of strength that allows you to perform at a high level in any situation, under any condition, and while fatigued.
If you’re too weak, your priority should be building maximal strength until you reach baseline standards. Without this foundation, everything from rucking to sprinting to grappling will suffer.
If you’re already strong, continuing to chase 1-rep maxes has diminishing returns. Instead, shift your focus to functional and unconventional strength methods that enhance durability, endurance, and movement efficiency.
Get a Tactical Strength Program That Works
If you want structured programming designed for military, law enforcement, and firefighters, check out our Dark Horse Athlete Tactical Strength Programs. These aren’t generic gym routines—they’re built to make you stronger, faster, and more resilient where it actually matters. Follow the links below to get started!
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