Weightlifting champion Stevie Cohen shares her best training tips

Stevie Cohen Needs no introduction among serious weightlifters. Since I became a professional, a legend of strength has been set More than 25 world recordsa biography that includes smashing Three records on the same day And she also became the first person in history To deadlift 4.4x her body weight.

However, that doesn’t mean Cohen is immune to some of the more common problems in the gym experienced by mere mortals trying to stay fit. When transitioning from weightlifting to competitive boxing, for example, she admits she’s had trouble with basic conditioning exercises like jumping and running. Unlike most people, Cohen was in a unique position to deal with these issues, drawing on her vast experience As a Physician.

She is now undefeated in her boxing career, and works with other elite athletes to help them overcome common pains related to exercise as part of it.”Hybrid performance methodA training program. Before starting any new routine, you ask one simple question: ‘Will this help me or set me back?’ After years of trial and error in the gym, she now has a lot of good answers to that question — and thankfully, she’s been willing to share them with them.

Portions of this interview have been edited and condensed for clarity.

What prompted you to start strength training at such an elite level?

Fitness has always been a part of my life. I started playing football at the age of eight, and I always had ambitious goals. For me, being in the best possible condition was a prerequisite for achieving bigger goals. Strength was something I found later in my life, and although I played with the national team in Venezuela, it wasn’t as advanced. We trained on a dirt field, and strength was actually something I was weak at. This is what led me to it. It was the area of ​​fitness that I lacked the most.

What are the biggest mistakes you made as a beginner?

The main mistake I made was getting impatient during the flight. When you start lifting, you get Those are the benefits for beginners. You are motivated, and you have great training sessions. Many people get into this PR mode, and they want to set records on every exercise. It turns out that not only is it unrealistic, but it is not a very effective way to attack training. The real key is not how fast you can become strong, but for how long You can stay injury free. This approach is what helped me in the end. I found out later in my career, but it was too late because I was already injured.

Courtesy of hybrid performance method

Courtesy of Hybrid Performance Method Inc

How would you advise people to stop them from making the same mistake?

What I found that worked was that I set smaller goals, and started eliminating them over longer periods of time. This gave my body the time it needed to adapt to the demands I was placing on it. Those smaller goals allowed me to get closer to the bigger goals.

Once those small goals are set, what is the balance between staying consistent and identifying new challenges?

This actually reminds me of another mistake I made. I thought that since there was something that worked once, it would work again. This actually ignores the consequences of time on your body. Every year that goes by, you get one year older, and that counts. This is another year of wear and tear your body has been through, and it’s another year of work that you need to recover from.

I checked out old magazines and tried to replicate those lumps all the way down to the weight, and it didn’t work. A friend of mine who set world records tried to replicate the shows he did in the past, and it kept getting hurt. as such grow upthe body needs more kindness and recovery time.

How much emphasis should most people focus on warming up versus getting into a workout right away if they have a short time?

I suspect Warm up is important For everyone, regardless of sport or level of training. The method of warming up varies from person to person. For strength purposes, it is important to raise your heart rate and body temperature. How you do it is up to you. It could be skipping rope, treadmill, or jumping jacks. The important thing is that your heart rate is up and your body is warm ahead of time.

How would you suggest people prepare for work groups?

When they get under the bar, they should take their time. Make sure that you are communicating your style, and that you are aware of your approach. Give each rep the importance and respect he or she deserves. Then, you’ll be ready for that overhead lift or overhead set.

As someone who has set many world records, what assisting exercises can you go for to help people become stronger in squats, push-ups, and deadlifts?

I would say to squatAnd the Lunges And the Bulgarian split squat Better. to me bench press, I would suggest a shoulder press and a pull up. Yes, pull-ups for the back, but having a larger back with a strong roll that you can keep on will provide more stability for the bench press. then to Deadliftand make the fatal trip helpless and good morning It works very well.

Courtesy of hybrid performance method

Courtesy of Hybrid Performance Method Inc

You had to recover from injuries before, and you are also a physical therapist. Is there anything people can do on their own to improve the recovery and rehabilitation process so they get better faster?

I think getting into the mindset of speeding up the process is really the wrong approach. Everyone heals at different rates at different times. Everyone wants the diagnosis, treatment, and schedule to be crystal clear, but we are human, and it won’t always work that way. As therapists, we can tell you what we’ve seen from our experience, but everyone’s experience with injuries and recovery will be a little different. Worrying about working more or less or working faster won’t make a difference. Working with and listening to someone you trust as well as your own body during that time is what will make all the difference.

How was the transition from doing such intense weightlifting exercises to boxing training?

It really started during lockdown, and it was the perfect time for me to get my feet off the gas in weightlifting. I was the strongest I’ve ever been, but I was unfit in other aspects of life. I couldn’t jump high or run fast, and I was still. So this was the perfect time to start something new. Once this decision was made, I completely stopped lifting, and began to do everything to improve the conditioning. I hired a trainer, and I started boxing once a week, then twice, then three, and so on. I had to really work to improve the conditioning and reduce the technique. Mind you, at the time, I told myself I wasn’t really going to fight. Then, I ended up fighting, it got stuck, and now it’s one of my other obsessions.

Why do you feel it is so important to “take the foot off the gas?” People tend to think that if they take a break, it will “hurt” their earnings.

I hope people reading this don’t feel offended, but I actually don’t feel like a lot of people are training hard enough to warrant this, to be honest. Now if they are, and I mean hit the body, maybe do two sessions a day, or do everything at a time for a sport or something dangerous for them, then going at a lower pace or changing focus is important. If you only get a couple of days off after a competition or whatever, and then come back to it, you’re going to be blown away or hurt or you won’t like it in the end.

Many people find that asking for nutrition is the hardest part of getting in shape. What advice do you have to help people stay consistent?

I’ve been doing this for so long that it’s like second nature to me, and I know how I’d feel if I had some foods on. Many people will feel the same thing once you stick with it for a while. What I found is that I make it A priority for choosing foods that will help me perform. That doesn’t mean I don’t have a dessert or a hamburger occasionally, but I choose what I eat based on how it helps me. When I sit down to eat, I literally ask myself “Will this help me get better or suffer?” This helps me keep it simple. Some people who are reading this may find it helps.

Courtesy of hybrid performance method

Courtesy of Hybrid Performance Method Inc

Many beginners try to find a way to stay motivated when they have days they’d rather eat whatever they want or skip the gym. What can you share that will help them stay consistent when days like these come?

I think that’s more of a prediction of what fitness should feel like. They think it’s meant to be fun or that you should just do things for the purpose of having fun and having fun. The truth is, training is not one of those things for many people. Life, stress, and responsibilities happen, and sometimes, or maybe most of the time, you just won’t want to do that.

For me, I remind myself that the normal things I have to do build up over time. I’ve learned how to put my mind on autopilot, and I can just get the work done. When I go to the gym, I don’t feel sad or angry. I’m not happy or excited either. There is no affection for her, I just do it. This will develop over time for many people who progress and continue.

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