Steve Cohen needs no introduction among serious powerlifters. Since he turned pro, the legend of strength has been established over 25 world recordsa resume that includes trashing three records on the same day and also becoming the first person in history deadlift 4.4x your own body weight.
Still, that doesn’t mean Cohen is immune to some of the more common gym struggles that afflict mere mortals just trying to stay in shape. When he made the transition from weightlifting to competitive boxing, for example, he admits he struggled with basic conditioning exercises like jumping and running. Unlike most people, however, Cohen was in a unique position to solve those problems, drawing on his vast experience. as a doctor of physiotherapy.
She is now undefeated in her boxing career and works with other elite athletes to help them overcome common afflictions related to training as part of their “Hybrid performance methodtraining program. Before beginning any new routine, he asks a simple question: “Will this help me or slow me down?” After years of trial and error in the gym, he now has many good answers to that question, and fortunately for us, was willing to share them.
Portions of this interview have been edited and summarized for clarity.
What motivated you to start strength training at such an elite level?
Fitness has always been a part of my life. I started playing soccer when I was 8 years old and I always had ambitious goals. Being in the best shape possible, for me, was always a prerequisite for the biggest goals I’ve ever had. Strength was something I found much later in life, and even though I made the national team in Venezuela, I wasn’t advanced. We trained on a dirt field, and strength was actually something I was weak at. That’s what got me into this. It was the fitness area that I missed the most.
What were some of the biggest mistakes you made as a beginner?
The main mistake I made was being impatient during the trip. When you start lifting, you get those beginner gains. You get excited and have great training sessions. Many people get into this PR mode and want to set records at every workout. It turns out that it’s not only unrealistic, it’s not a very effective way to attack training. The real key is not how fast you can get strong, but how long. you can stay injury free. That approach was what eventually helped me. I found out later in my career, but it was already too late because I had already hurt myself.
What advice would you give people to prevent them from making the same mistake?
What I found that worked was that I set smaller goals and started reducing them over longer periods of time. This gave my body the time it needed to adjust to the demands I was placing on it. Those smaller goals allowed me to get closer to the bigger ones.
Once you identify those smaller goals, what’s the balance between staying consistent and setting new challenges?
That really reminds me of another mistake I made. I thought that because something worked once, it would work again. That is actually ignoring the consequences of time on your body. Every year that passes, you are a year older, and that matters. That’s another year of wear and tear that your body has been through, and it’s another year of work that you need to recover from.
I went through old diaries and tried to repeat those blocks again until the weight, and it didn’t work. A friend of mine who has set world records tried to replicate programs he did in the past and kept getting hurt. What you get olderthe body needs more kindness and time to recover.
How focused should most people be on warming up rather than going straight into training if they’re short on time?
I think warm up is important for everyone, regardless of sport or level of training. The way of heating varies from person to person. For strength purposes, it is important to increase your heart rate and body temperature. How you do it is up to you. It could be jumping rope, treadmill, or jumping jacks. The important thing is that your heart rate is up and your body is warm before the next set.
How do you suggest people prepare for working sets?
When they get under the bar, they have to take their time. Make sure you are adjusting your technique and that you are aware of the approach you are taking. Give each representative the importance and respect they deserve. Then, you’ll be ready for that top lift or top set.
As someone who has set numerous world records, what are your go-to exercises for helping people get stronger in squats, bench presses, and deadlifts?
I would say for him squat, lunges Y bulgarian split squats they are better. For him bench pressI’m going to suggest shoulder press and pull-ups. Yes, pull-ups are for your back, but having a bigger back with a strong fascia that you can hold tension on will provide more stability for the bench press. So for him dead weightdoing deficit deadlifts and Hello It works very well
Courtesy of The Hybrid Performance Method Inc.
He has had to recover from injuries before and is also a physical therapist. Is there anything that people can do on their own to improve the recovery and rehabilitation process so that they get better faster?
I think going in with the mindset of speeding up the process is already the wrong approach. Everyone heals at different rates at different times. Everyone wants the diagnosis, treatment and timeline to be crystal clear, but we’re human beings and it won’t always work out that way. As therapists, we can tell you what we have seen from our experience, but each person’s experience with injuries and recovery will be slightly different. Worrying about doing more or less or working faster won’t make a difference. Working with someone you trust and listening to that person and your own body during that time is what will make the biggest difference.
How was the transition from doing such intense weightlifting training to boxing training?
That actually started during lockdown, and it was the perfect time for me to take my foot off the gas in weightlifting. I was the strongest I had ever been, but I was so inadequate in other aspects of life. He couldn’t jump high or run fast, and he was immobile. So that was the perfect time to start something new. Once I made that decision, I stopped lifting altogether and started doing everything I could to improve conditioning. I hired a trainer and started boxing once a week, then twice, then three, and so on. I really had to work on improving conditioning and lowering technique. Mind you, at that point, I told myself I wasn’t really going to fight. Then I ended up fighting, got hooked, and now it’s another one of my obsessions.
Why do you think it is so important to “take your foot off the gas”? People tend to think that if they take a break, it will “hurt” their earnings.
I hope people reading this aren’t offended, but I really don’t feel like a lot of people train hard enough to justify it, to be honest. Now if they are, and I mean hitting the body, maybe doing two sessions a day, or going all out each time for a sport or something serious to them, it’s important to go at a lower pace or change the focus . If you just take two days off after competing or whatever, and then do it again, you’re going to get burned out, get hurt, or eventually just not like it anymore.
Many people find that improving their nutrition is the hardest part of getting in shape. What advice do you have to help people be consistent?
I’ve been doing this for so long that it’s like second nature to me, and I know how I’m going to feel if I have certain foods. Many people will feel the same once they follow it for a while. What I found is that I do a priority to pick up food that will help me with performance. That’s not to say I don’t have a dessert or a burger from time to time, but I choose what I eat based on how it’s going to help me. When I sit down to eat, I literally ask myself, “Is this going to help me get better or hurt me?” That helps me keep it simple. Some people reading this may find that helps.
Courtesy of The Hybrid Performance Method Inc.
Many beginners are trying to find a way to stay motivated when they have days where they’d rather eat what they want or skip the gym. What can you share that will help them stay consistent when days like this come?
I think it’s more the expectation of how fit is supposed to feel. They think that it is supposed to be nice or that you should only do things for the purpose of pleasure and enjoyment. The reality is that training is not one of those things for many people. Life, stress and responsibilities happen and sometimes, or maybe most of the time, you don’t want to.
For me, I remind myself that the mundane things I have to do add up over time. I learned to put my mind on autopilot and I can get the job done. When I go to the gym, I am not sad or angry. I’m not happy or excited, either. There’s no emotion with that, I just do it. That will unfold over time for many people who put in the effort and continue.
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