This is a very simple programming method to improve your sumo technique. But you have to keep the following in mind:
- Your technique with the mats should be exactly the same as your pull from the floor, if not BETTER and MORE EXAGGERATED.
- Keep your hips set high, and exaggerate pulling the slack out.
- Torque out against the bar at the shoulder (and hips, obviously).
- Proud chest with mid back engaged.
- Eyes UP, throwing your head against the wall behind you.
- The front squats are in here as a primer to get you to exaggerate the proud chest position and get you to use your back properly when you deadlift (so be intentional with them instead of just going through the motions).
|
Week 1 |
Weight |
Sets |
Reps |
|
Front squats |
40% of squat |
6 |
3 |
|
Sumo off 2 mats |
Work up to 80% |
1 |
1 |
|
70% |
3 |
3 |
|
|
Week 2 |
|||
|
Front squats |
40% |
5 |
3 |
|
Sumo off 1 mat |
Work up to 80% |
1 |
1 |
|
70% |
4 |
3 |
|
|
Week 3 |
|||
|
Front squats |
40% |
4 |
3 |
|
Sumo from floor |
Work up to 80% |
1 |
1 |
|
70% |
5 |
3 |
|
|
Week 4 |
Weight |
Sets |
Reps |
|
Front squats |
45% |
6 |
3 |
|
Sumo off 2 mats |
Work up to 85% |
1 |
1 |
|
75% |
3 |
3 |
|
|
Week 5 |
|||
|
Front squats |
45% |
5 |
3 |
|
Sumo off 1 mat |
Work up to 85% |
1 |
1 |
|
75% |
4 |
3 |
|
|
Week 6 |
|||
|
Front squats |
45% |
4 |
3 |
|
Sumo from floor |
Work up to 85% |
1 |
1 |
|
75% |
5 |
3 |
|
|
Week 7 |
Weight |
Sets |
Reps |
|
Front squats |
50% |
6 |
3 |
|
Sumo off 2 mats |
Work up to 90% |
1 |
1 |
|
80% |
3 |
2 |
|
|
Week 8 |
|||
|
Front squats |
50% |
5 |
3 |
|
Sumo off 1 mat |
Work up to 90% |
1 |
1 |
|
80% |
4 |
2 |
|
|
Week 9 |
|||
|
Front squats |
50% |
4 |
3 |
|
Sumo from floor |
Work up to 90% |
1 |
1 |
|
80% |
5 |
2 |
Now, based on what you do with the assistance work, you can incorporate this into a hypertrophy cycle or strength cycle. If you're interested in doing this as a strength cycle - use something like heavy RDLs or Rack Pulls below the knee as your main assistance movement.
Just understand, that the goal with this program is to improve your technique. So after 9 weeks you should be able to pull 90% of your max with better technique, which should ultimately mean 90% should be easier than before, which should mean you're 'stronger.' I'm always cautious to say that you can get stronger in 9 weeks from an absolute sense, especially if you're up there in terms of training years.
Have at it kids. Don't do anything I wouldn't do.
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