Stefi Cohen is famously one of the strongest female powerlifters in history. If you want to train like her, check out 10 Stefi Cohen workouts below.
Stefi Cohen is the co-founder of Hybrid Performance Method, a program that has Mat Fraser as one of the coaches. She also is a 25x world record holder and has a doctorate in physical therapy.
She is very active on her Instagram account showing off her skills, boxing every once in a while, sharing tips on nutrition and exercises.
With such an unusual strength, her workouts are not what most people are used to. She often combines ball slam as her cardio at the end of a training set. She is a big fan of developing the upper body utilising dumbbells as well but has a plethora of lower body workouts with stepovers and squats.
As you will see, these Stefi Cohen workouts are not similar to CrossFit and can be performed by anyone, from beginners to advanced athletes. She also rarely specifies the weight of plates or dumbbells she is utilising, so if you try these for yourself, use your common sense – a weight that gives you the challenge to perform the prescribed movement without sacrificing proper form.
BOXROX has separated 10 Stefi Cohen workouts for you to start training like her. Give them a try.
Stefi Cohen Workouts
1 – Slow Pace Kettlebell
30 seconds on 30 seconds off for 20 mins at a slow pace
- Kettlebell pass
- Reverse lunge to sprinter pose
- Kettlebell swings
2 – Stefi Cohen Workouts Episode 278
- Kickbacks 4 sets of 20
- Side steps banded 4 sets of 60 yards
- Rotational row 3 sets of 12
- Romanian Deadlift with dumbbells 2 sets of 20
- Rear delt 2 sets of 15
3 – Power + Conditioning
- Power snatch 5 x 3
- Burpee box jump over 4 x 12
- Banded dumbbell Romanian deadlift 4 x 8
- Weighted jump squat 4 x 6
4 – Strength + Conditioning
- Dumbbell squat jump 4×8
- Box jumps 4x 5
- Med ball walking lunges 4 x 12 per leg
- Sled Push 4 x 10 yards- heavy
- Trap bar Romanian deadlift 4 x 6
- prone hamstring curl 4x 15
Conditioning:
- hanging knee raises 4×12
- rotational Med ball throws 4x 10
- 30-second assault sprint 4×30 seconds
You do not have to do them in the prescribed order, but you must do the couplets one after the other. You may insert the conditioning part of the exercise in between the strength exercises.
5 – Stadiums
6 rounds of:
- Warm-up 70%
- Single steps regular 80%
- Single hops
- Double steps
- Single, double step
- Single step normal
Each round should take between 6-8 minutes to complete.
”By far the most mentally challenging workout of the week. If you’re looking for a way to callus your mind and test the limits of your will power and mental strength; this is it.”
Stefi Cohen Workouts
6 – Upper body
- Rows / Landmine Press 4 x 8
- Sled row / sled push 5 x 20yd
- Pull-ups / med ball toss 4 x 10
- Conditioning: 6 x 30s intervals on the row
7 – Lower-Body Power Workout
- Single leg reverse step through lunge: tap the back leg lightly on the floor but keep most of your weight on the front leg 3 x 12 per side
- Barbell step-ups: lift your front door off the box and avoid using the rear foot to push yourself up 4 x 8 per leg
- Weighted squat jumps: try to jump as high as possible and spend as little time on the ground 5 x 10
- Broad jumps 5 x 6
8 – Upper Body Day
4 sets per exercise of:
- Biceps curls with static hold x 12
- Single-arm dumbbell press with protraction x 8
- T bar row x 10
- Bent over med ball slams x 20
9 – Stefi Cohen Workouts Chest and Conditioning
- Bench 3 x 4
- Alternating rows with rotation 3 x 8
- Alternating dumbbell bench 3 x 6
- Dips 3 x 15
- Pull throughs 3 x 8
Followed by 10 sets of:
- 10 seconds on 20 off med ball slams
10 – Bang for Your Buck Leg Workout
All you need is a pair of kettlebells, but you can use a kettlebell instead of a dumbbell for the goblet squats.
5 rounds of 15 reps each exercise:
- Alternating squat and back lunges
- Goblet squats
- Pistol squats
Read More: Stefi Cohen Explains in 60 Seconds How Many Calories You Should Consume
Building muscle requires more than just lifting heavy weights in the gym; it necessitates a holistic approach that includes a proper diet. Here are several reasons why a balanced and nutrient-rich diet is essential for effective muscle building:
- Energy for Workouts:
- A proper diet provides the necessary energy for intense workouts. Carbohydrates, fats, and proteins from your diet serve as fuel, ensuring you have the stamina and endurance to perform resistance training exercises that stimulate muscle growth.
- Protein Synthesis:
- Proteins are the building blocks of muscles. Consuming an adequate amount of protein is crucial for protein synthesis, the process by which the body repairs and rebuilds muscle tissues damaged during workouts. Protein-rich foods like lean meats, eggs, dairy, and plant-based sources are essential for muscle recovery and growth.
- Nutrient Supply:
- Muscles require a variety of nutrients, including vitamins and minerals, to function optimally. A well-rounded diet ensures that your body has a sufficient supply of essential nutrients that contribute to overall health and support muscle-building processes.
- Hormonal Balance:
- Proper nutrition plays a role in maintaining hormonal balance. Hormones like testosterone, insulin, and growth hormone influence muscle growth. Nutrient-dense foods help regulate these hormones, creating an environment conducive to muscle development.
- Recovery and Repair:
- Intense workouts create micro-tears in muscle fibers that need to be repaired for muscle growth to occur. Nutrients like protein, carbohydrates, and antioxidants aid in the recovery and repair process, reducing muscle soreness and promoting faster recuperation between workouts.
- Optimal Body Composition:
- Achieving a favorable body composition, with an appropriate balance of muscle mass and body fat, is crucial for aesthetics and functional strength. A proper diet, combined with effective training, helps in achieving and maintaining the desired body composition.
- Preventing Muscle Breakdown:
- During periods of calorie deficit or intense training, the body may enter a catabolic state where it breaks down muscle tissue for energy. Consuming an adequate amount of calories, particularly from protein sources, helps prevent muscle breakdown and supports muscle preservation.
- Hydration for Performance:
- Staying adequately hydrated is often overlooked but is vital for optimal muscle function. Water is essential for nutrient transport, temperature regulation, and overall performance during workouts.
In conclusion, a proper diet is a cornerstone of successful muscle building. It provides the necessary energy, nutrients, and support for the intricate processes involved in muscle growth, recovery, and maintenance. To maximize your efforts in the gym, combining a well-structured workout routine with a balanced and nutrient-rich diet is key to achieving your muscle-building goals.
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image sources
- Stefi Cohen Workouts: Stefi Cohen
