Stefanie Dolson Workout Routine and Diet Plan

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Big Mama Stef also known as Stefanie Dolson, was born on January 8, 1992, and plays professionally for the Chicago Sky of the Women's National Basketball Association (WNBA). The WNBA drafted her sixth overall in 2014. Dolson played center for UConn's women's basketball team and won back-to-back national championships in 2013 and 2014. At the 2020 Olympics, she won the gold medal in Women's 3x3 basketball.

Stefanie Dolson

We will examine Stefanie Dolson in this article and how she has competed through various competitions including the Olympic games. As well as discussing her future goals, we'd discuss her skills and abilities. Exercise regimens and diet plans, as well as other tips and tricks she has been discussing, would be part of this.

Stefanie Dolson Statistics

  • Birth Year: 1992 (age 29)
  • Birth Date: January 8
  • Height: 6 ft 5 in (1.96 m)
  • Weight: 231 lb (105 kg)

Stefanie Dolson Awards and Achievements

Career highlights and awards

  • 2× WNBA All-Star (2015, 2017)
  • 2× NCAA champion (2013, 2014)
  • Senior Class Award (2014)
  • AAC Defensive Player of the Year (2014)
  • WBCA Defensive Player of the Year (2014)

Olympic Games

Gold medal – first place

2020 Tokyo3x3 Team

Awards and honors

  • Two-Time BIG EAST Freshman of the Week
  • 2010–11 BIG EAST All-Rookie Team
  • 2010–11 BIG EAST–Tournament Team
  • 2011–12 Wooden Award Preseason Top–30
  • 2011–12 Preseason Wade Watch List
  • 2011–12 Preseason All-BIG EAST Honorable Mention
  • 2011–12 Preseason Naismith Award Watch List
  • 2011–12 BIG EAST–Tournament Team
  • 2011–12 All-BIG EAST Honorable Mention
  • 2011–12 NCAA All–Kingston Regional Team
  • 2012–13 Wooden Award Preseason Top–30
  • 2012–13 Naismith Award Preseason Watch List
  • 2012–13 BIG EAST–Tournament Team
  • 2012–13 All-BIG EAST First Team
  • 2012–13 Associated Press All–America Third Team
  • 2012–13 USBWA All–America Team
  • 2012–13 WBCA/State Farm–America Team
  • 2013–14 Senior Class Award
  • 2013–14 AAC Defensive Player of the Year
  • 2013-14 WBCA National Defensive Player of the Year
Stefanie Dolson

Stefanie Dolson Workout Routine

Here is the workout routine that Stefanie Dolson followed while she was training for the Olympics. Clearly, her results in the Olympics are a clear fact that she has trained extremely hard. She followed multiple varieties of workouts that got her to reach the position that she is in. She did a lot of strength, mobility, and cardio workouts to support her game since basketball is a variation and mixture of all this.

Stefanie Dolson

Even though she has not shared exactly what she follows, here is a part of her sample workout that he's her play well on the track. Besides following a workout session in the gym, she also plays for atleast2 hours of basketball in the day. Thus take a look at her workout routine below:

Block 1

Rest no more than 60 seconds between sets.

Day 1

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
  • Back Squats – 3×12-15 @ 60-70% max
  • Leg Press – 3×12-15
  • Lunges – 3×12-15 each leg
  • Romanian Deadlifts – 3×12-15
  • Calf Raises – 3×15-20

Day 2

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Superset: Dumbbell Bench Press – 3×12-15 + Pull-Ups – 3xMax
  • Superset: Dumbbell Incline Press – 3×12-15 + Single-Arm Dumbbell Rows – 3×12-15 each arm
  • Superset: Dips – 3xMax + Bent-Over Rows – 3×12-15
  • Military Press – 3×12-15

Day 3

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
  • Split-Squats – 3×8-12 each leg
  • Partial Deadlifts (bar at knee height) – 3×8-12
  • Glute Ham Raises – 3×12-15
  • Physioball Leg Curls – 3×12-15
  • Eccentric Calf Raises – 3×15-20

Day 4

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Superset: Pull-Ups – 3xMax + Incline Press – 3×12-15
  • Superset: Front Raises – 3×15-20 + Lateral Raises – 3×15-20
  • Superset: Lateral Raises – 3×15-20 + Rear Delt Raises – 3×15-20
  • Superset: Biceps Curls – 3×12-15 + Triceps Extension- 3×12-15

Block 2

Rest for up to 120 seconds between sets on days one and two, and 60 seconds on days three and four.

Day 1

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
  • Back Squats – 3×8-12 @ 70-80%
  • Pause Squats – 3×4-8 @ 50-60%
  • Lunges – 3×4-8 each leg
  • Deadlifts (bar at knee height) – 3×4-8
  • Calf Raises – 3×12-15
Stefanie Dolson

Day 2

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Bench Press – 3×8-12 @ 70-80%
  • Close-Grip Bench Press – 3×8-12
  • Bent-Over Rows – 3×8-12
  • Pull-Ups – 3×8-12
  • Military Press – 3×8-12

Day 3

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
  • Split-Squats – 3×12-15 each leg
  • Romanian Deadlifts – 3×12-15
  • Reverse Hyperextensions – 3×12-15
  • Physioball Leg Curls – 3×12-15
  • Eccentric Calf Raises – 3×15-20

Day 4

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Superset: Pull-Ups – 3xMax + Incline Press – 3×12-15
  • Superset: Front Raises – 3×15-20 + Lateral Raises – 3×15-20
  • Superset: Lateral Raises – 3×15-20 + Rear Delt Raises – 3×15-20
  • Superset: Biceps Curls – 3×12-15 + Triceps Extensions – 3×12-15

Block 3

Rest up to 120 seconds between sets.

Day 1

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
  • Back Squats – 3×4-8 @ 80-90%
  • Pause Squats – 3×3-6 @ 70-80%
  • Reverse Hyperextensions – 3×8-12
  • Physioball Leg Curls – 3×8-12
  • Calf Raises – 3×12-15

Day 2

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Bench Press – 3×4-8 @ 80-90%
  • Floor Press – 3×4-8 @ 60-70%
  • Bent-Over Rows – 3×4-8
  • Military Press – 3×4-8

Day 3

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
  • Front Squats – 3×3-6 @ 70-80%
  • Romanian Deadlifts – 3×8-12
  • Back Raises – 3×8-12
  • Physioball Leg Curls – 3×8-12
  • Eccentric Calf Raise – 3×12-15

Day 4

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Dumbbell Bench Press – 3×8-12
  • Pull-Ups – 3×8-12
  • Military Press – 5×4-8
  • Superset: Lateral Raises – 3×12-15 + Rear Delt Raises – 3×12-15
  • Superset: Biceps Curls – 3×12-15 + Triceps Extensions – 3×12-15

In addition to building muscle mass and increasing strength, you must continue to develop your speed, agility, and power. To do this, perform one of the following workouts each week.

Stefanie Dolson

Workout 1

  • 3×20-Yard Sprints
  • Stride Length Drills – 3×20 yards
  • Bounds – 3×20 yards
  • Backpedal to Vertical Jump – 3×2 yards
  • Shuffle to Vertical Jump – 3×3 yards each direction

Workout 2

  • Stride Length Drills – 3×5 yards
  • Sprints – 5×5 yards
  • Hurdle Hops – 3×5 yards
  • Standing Long Jump – 5×1

Workout 3

  • Vertical Jump to Sprint – 5×10 yards
  • Long Jump to Sprint – 5×10 yards
  • Overhead Med Ball Throw to Sprint – 5×10 yards
  • Medicine Ball Front Toss to Sprint – 5×10 yards

Stefanie Dolson consistently follows the same workout routine no matter if it's off-season or in-season during the course of her training. Despite following some tips, she is remarkably consistent. Due to her headstrong nature, staying on task is not too difficult for her. Another of her secrets however is her diet plan, which we will cover in the next section.

Stefanie Dolson Diet Plan

Dolson was inspired to take action after UConn's 2011-12 season ended in a semi-final loss to Notre Dame — a performance that saw her score 20 points (10 of 16), grab 9 rebounds, and block 4 shots. She hoped to become an All-American and lead her team to a national championship, but none of that happened, she said. There was no goal achieved. There was more than one reason for her change, not even because she was sick of people telling her. The lulls she experienced before being able to end the year so well led to her deciding she needed to change her body and her mindset.

Stefanie Dolson

Trying to maintain it in this form was the only way that she knew she could maintain it. As if a switch was flipped in her brain, she became alert. Upon deciding to do so, Dolson set on a path to do so. This summer, Dolson said she was completely carbohydrate-free. To avoid a sugar crash, she eats one wheat-based carbohydrate a day. Her taste for bagel and pizza has deteriorated, and she misses pasta and pizza. She made a pizza with her mother that had a delicious cauliflower crust.She has actually improved her cooking skills as a result. Her family might not have the best food available for her, so she cooks every day for herself. Consequently, many of the girls think she has changed their mindsets as well. Usually, after games, they're served pizza, but now they are thinking of changing that up with salads or sandwiches.Besides her new diet program, Dolson has been supplementing her basketball conditioning with the popular Insanity workout program, which emphasizes intense exercise and resistance training using body energy. "Ah yes, 'Insanity.' It was horrible," Dolson laughed. "I had my date with [Shaun T, the video program's drill instructor] every night, for about 45 minutes, in my living room. I cleared everything out of the room. I did it all summer."The work she has put into getting in better shape each year has increased, according to Dolson. The shape in which she is in is the best she has ever been in. Keeping a healthy lifestyle is not a diet anymore, it's a way of life for me. It was just 12 pounds that she lost, not much, but enough to make a difference now. Assistant coach Shea Ralph, who also advocates vigorous exercise, said Dolson's new physique was impressive throughout the preseason."What's really been clear to [the staff] is how much Stefanie has changed her body," Ralph said. A real commitment to fitness has been made by her. There is more stamina in her. To him, she looks like a completely different player. With more experience, she is now able to move around the floor with better footwork. A great leader is emerging from her. She is something special, and she is different from everyone else.

Stefanie Dolson

Auriemma noticed a difference in Dolson after one week of practice. "Stefanie was saying that it had been a hard week, but I still feel great and I don't know why," Auriemma said. "I know why. It's because she is in great shape, way better than she's ever been." Dolson's presence in the low post should help UConn's offense, especially now that freshmen Breanna Stewart and Morgan Tuck have joined sophomore Kiah Stokes and senior Heather Buck.The main problem Dolson has had is to not do as much as she should when she gets tired, she said. As a result, she feels more efficient since she is less tired. By doing so, she can make the cuts she needs to make as well as finish her basket. There is no doubt that it is nice. To adapt to the physicality of the game she so adeptly plays, she would have to learn things to eat productively, sleep more, drink lots of water, and condition herself to do so. What does Stefanie Dolson miss eating? Definitely brownies, Dolson replied. Likewise, she loved all the food she cooked at home.Last year, Dolson began his conditioning training with the assistance of UConn's Amanda Kimball. "As far as her nutrition, we have kept it very simple," Kimball said. "It's a process of teaching her what she needs to refuel her body appropriately for the rigors of basketball. Basic food exchange and nutrient timing [what and when to eat] are the main focus. It is an ongoing process and she is still learning."Dolson's transformation did not happen immediately. Last season, she struggled, especially at Stanford on the night UConn's 90-game winning streak ended when she was beaten by the Cardinal post players. Dolson and associate coach Chris Dailey sat on the bench together after the game and discussed how things needed to change. As Kimball stated, Stef is willing to put forth her best efforts if she wants to be good.

Stefanie Dolson

There is now a great deal of evidence. Having played USA Basketball for Jen Rizzotti again this summer, all of the insulation has now been replaced by muscle. Likewise, Dolson can run farther and faster than he did before. Stefanie Dolson's achievements last season were both incredible and exciting. Her expectations were high going into the session. Some of them she met, others she didn't, but overall she thought it was a good year for her.Tests are still being conducted every day, and they understand how important this is. In all cases, when they do get together to eat together as a team, they still sit at a big table socially isolated. Dinner has been mainly Uber Eats and take-outs so guests can eat in their rooms. Her room has been filled with a lot of watching television, and she's open to suggestions for new shows.Stefanie Dolson's macros


Previously, we discussed how muscle is built from protein and why protein is essential for tissue repair as well as muscle building. Getting more muscles requires extra protein because basketball players run a lot and train intensely.The carbohydrate groupAs we mentioned above, carbs are also part of our diet plan. To reiterate, carbs are your body's fuel. When you use them for exercise, you can actually achieve more endurance and stay longer in the gym. It is important to take carbohydrates only following exercise; otherwise, they are stored in an excess reservoir and converted into fat.


Fat plays an important role in the diet of basketball players, believe it or not. We recommend low-fat foods and beverages, but fat should be consumed in moderation in comparison to carbohydrates and proteins. When it comes to the type of fat you should consume, it should be polyunsaturated fat and monounsaturated fat (essentially unsaturated fats), which are found in olive oil, fish, nuts, seeds, red meat, and some fruits. Choosing foods with fewer saturated fats, such as vegetables and fruit, is the best way to remain healthy.

Vitamins and Minerals

A diet plan isn't the only thing that matters; supplementation is equally as important. You must consume adequate amounts of iron, calcium, and zinc. By taking these vitamins, you will build up your body's energy reserves and make it healthier in general. Furthermore, magnesium aids in the repair of muscles and supports the body's energy levels. Keeping your body healthy means making sure you take your multivitamins every day. 

Eliminating certain foods from Stefanie Dolson's diet

Having gone over the food you SHOULD eat, what about the foods you SHOULDN'T eat? Here is a list that you must follow if you're truly interested in playing professional ball:

Processed Sugar

Processed foods are certainly bad for you, even if you are not a health expert. Sugary junk food like chocolate bars, brownies, and ice cream is bad for you because they are loaded with processed sugar. This is bad news for athletes because besides destroying their health, it can also reduce their performance by putting on more weight and causing their organs such as their liver and stomach to undergo additional strain.

Stefanie Dolson

There is a connection between trans fats and saturated fats

The only fats you should consume in your diet are unsaturated. It is believed that saturated fats, which are common to bad oils, increase LDL cholesterol levels, weakening your heart. Furthermore, your stamina will diminish, as well as your risk of heart disease will increase. When dining outdoors, stay away from fatty and oily foods.


Caffeine causes basketball players to dehydrate very quickly. Working up a real sweat and becoming dehydrated in double time because of caffeine can be difficult to imagine. Several things will happen to your athletic performance and your body if you do that.


If you drink alcohol in excess, your reaction time will slow down and your cells will become slower. It does more than that too as it causes your body to get dehydrated quickly, leading to symptoms such as heat strokes and muscle injuries.

How Stefanie Dolson fuels up for her basketball games

Next, I'd like to discuss your game. There are some basics for your meal plan, your nutrition habits, a list of food to avoid, and a list of essentials. When it comes to game time, how can all of that be applied? So you should prepare a pre-game meal that includes carbs and proteins since both are essential for starting the day.I recommend eating a turkey or chicken breast sub sandwich with lettuce, tomatoes, onions, and pickles before a game. I would then follow that up with some non-fat Greek yogurt and a banana. For your game, you will receive energy and strength from these foods.Make sure you eat at least 2 hours before the game to allow the nutrients to be absorbed into your bloodstream and to digest your food.

Stefanie Dolson

Now that you've played your game, you need to concentrate on resting your body so it can get back to its optimal state in a few days. In your opinion, what makes a great post-game meal?A healthy meal of chicken or turkey cooked with some pasta or rice. Even if you eat this alone, you'll receive some carbs and a lot of protein. Add some vegetables, such as broccoli, cauliflower, and carrots, and some nuts, if available. You can have fruits like apples and bananas for dessert.

Breakfast – Morning Meals and Snacks

I would like to start with a nice and hearty breakfast. For a basketball player, a high-carb breakfast should be eaten to provide energy throughout the entire day. An example of a good athlete breakfast is a whole-wheat bagel and whole-wheat bread along with some scrambled eggs. Consume one banana and one cup of low-fat milk after that.

Lunch – To Gain Protin

During lunch, you’ll want to have a high-carb meal with a lot of protein. Some of the good things to eat would be whole wheat pasta with some high protein veggies like broccoli and cauliflower or nuts. Some other things you can incorporate into the diet would include brown rice, chicken breast, salmon, or any other high-protein fish. Top it off with some cheese on your pasta and drink some orange juice.

Stefanie Dolson

Dinner – eating for recovery

In basketball, your dinner should be a recovery meal after a tough game or training session to get your body back to normal. When it comes to protein, you should focus on getting more of it in the evening because protein is what helps repair muscles. Using rice and pasta as carbs will help you lose weight. Vegetables and meat with a high protein content are best. You can also eat baked potatoes, peas, salads, or grilled chicken breast. It would be a shame if you didn't also have a drink of low-fat milk.


Snacks are also essential for keeping your energy levels high. If you eat breakfast later in the day, you might want to have a snack high in fiber and protein, such as a bowl of whole-grain cereal with milk. Aside from that, Greek yogurt can also be eaten with fruits such as oranges, apples, or bananas.You can also have a nice snack of whole grain bread with some strawberry jam and peanut butter in the afternoon or right before a game. In addition to bananas, you can also have them with some low-fat milk or some yogurt. Usually, it is taken at the last minute before an important game to have energy.That was all about what Stefanie Dolson eats in the day. But besides this, she also follows some diet tips that really help her amp her game. It is also important that one must stay consistent with the diet and for that reason, there are many small tips that Stefanie Dolson follows especially before a competition.

Stefanie Dolson Diet Tips

In this section, we would learn all about what Stefanie Dolson has to say about how to eat food. She gives forth some really nice tips and tricks that helped her amp her games in the Olympics, especially. However, she follows these tips almost every day. Here is what she also recommends to her friends and fans too:Eat Protein EverydayAre you aware that every meal we mentioned above contains some form of protein? To ensure that all muscles are in top shape and optimized, the following procedure is followed.

Stefanie Dolson

Now, the proper way to consume protein would be to ingest one gram per pound of body weight. To maximize your protein intake, you need to consume real protein sources from foods like chicken, beef, fish, eggs, nuts, milk, and yogurt. In addition to quinoa and chia seeds, you can find protein in avocados.

Every three to four hours eat a small meal

We included snacks in the diet plan because this is an extremely important rule to follow. You must fuel your body with fuel and energy so that it can function at its best. The reason you should eat something every 3 to 4 hours is that you need to stay healthy. Let's say you eat breakfast at 7:00 am, and then you should have a snack sometime between 10:00 and 11:00 am.After that, we will have lunch at 12:00 pm or 1:00 pm. At some point after the snack (probably around 4:00 pm), you should have a meal. The dinner can be served around 7:00 p.m. The last thing you should eat before going to bed is either a protein shake or a glass of milk. After we discuss protein shakes, we'll talk about them.

Stefanie Dolson

Breakfast should be eaten every morning

The breakfast meal is extremely important to the day- and they're certainly right! Consider that this is the first meal you are going to eat in the day, so it should contain as much energy and fuel as you will need during your workout and games. It's not something a regular person would do, so what more would athletes do?You might be tempted to skip brunch if you wake up late, let's say around 10:00 am or 11:00 am. It is not recommended to skip a meal by doing this, because you won't be getting enough nutrition. Instead, have a quick breakfast then follow your regular schedule. Don't skip out on your three basic meals when you skip snacks.

It's important to determine your sleeping schedule

You need to follow your schedule if you are planning on following your diet plan. The recommended amount of sleep per day for most people is 8 hours. When it comes to eating, you should plan your eight hours of sleep so that you can wake up and sleep on schedule. In ideal circumstances, it is best to go to sleep at 10:00 pm and to wake up at 6:30 am. Taking this action will prevent you from skipping meals.

Consume the Correct Amount of Carbohydrates

Your carbohydrate intake is just as important as your protein intake since they provide you with the energy required to move. It's wise to consume a large number of carbohydrates if you're going to do training every day. If you are on rest days, it is probably not necessary to consume that many carbs. Ideally, you should consume carbs the same way you work out so that the extra carbs do not turn into fat.Secondly, you should avoid all the carbs that are harmful, such as sweets, soft drinks, and white bread. Oats, fruits, vegetables, nuts, whole grains, and root crops are all good sources of carbohydrates.As a rule of thumb, if you plan to consume a lot of calories during a heavy workout, you may approach a 2:1 carb to protein ratio. The ratio of carbs to protein can be 1:1 when you have a light workout or no workout.

Stefanie Dolson

In addition to eating a balanced diet, Stefanie Dolson needs to add vitamins, minerals, and other supplements to her daily regimen. The training routine she follows sometimes gets hard and she is rarely able to consume enough food to complete her daily macros and micros requirements. Her supplements will be discussed next.

Stefanie Dolson Nutrition and Supplements

The following supplements are taken by Stephanie Dolson every day. She sometimes needs extra supplements to make things work for her because her diet isn't sufficient to match her nutritional requirements. The following is a list of all supplements to consider:

Branched-Chain Amino Acids (BCAAs)

As the first item on our list, we include branched-chain amino acids, also known as BCAAs. Known as leucine, isoleucine, and valine, these three compounds work together to protect existing muscle tissue and increase the production of new proteins in the body to repair and reinforce muscle damage sustained during physical activities such as basketball. Leucine has been studied extensively because it's the amino acid that triggers the production of new muscle tissue. When used in a pre-or post-workout supplement, leucine can help protect muscles from damage as well - as can valine. Basketball players might run out of energy in the middle of a game if isoleucine is consuming more energy (in the form of glucose) compared to other BCAAs.

Whey Protein

Whey is the most popular and, according to many, the most effective protein supplement out there. Other types of protein supplements include casein, pea, and hemp, but whey is the most popular and most effective. Its easy digestion means it provides you with more muscle-building protein, so it can become more easily assimilated. The amount of protein in just one scoop of whey protein powder can reach 30 or 40 grams, not to mention the hundreds of calories, so this may not be a good option for a basketball player looking to get lean; nevertheless, it could help those looking to bulk up.


There has been considerable research on creatine, just like the two other supplements discussed above. The body produces this substance as part of its energy-producing functions, so it is believed to provide people with more energy. Its effects include improving the results of strength-building workouts, including boosting strength, power, and lean muscle mass. Creatine has also probably gone through the most testing, so it is widely recognized as being safe for basketball players and other athletes.

Stefanie Dolson


The amino acid glutamine, though not a branched-chain amino acid, nonetheless has become widely recognized for its effectiveness in assisting those who exercise frequently. Despite glutamine's supposed many benefits, from boosting the immune system to reducing muscle fatigue, one of its (arguably) best and most well-established uses is its ability to reduce post-exercise soreness and to speed up the recovery process after hard training sessions.

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