What & Why: Sumo Max

Westside Barbell Louie Simmons | Exercise Programming | Strength Training Methods | Strength Training Program
June 1st, 2020 2 minute read

Training Conjugate is as simple or as complex as one cares to make it. Simply stated, it is a constant rotation of exercises targeted at improving a goal by addressing weakness. Progression of exercises on a grand scale can be plotted and planned, however, one rule never changes:

-No plan survives the battlefield-

Let’s look through a max effort lower session for the sumo deadlift, with the ‘whats’ and ‘whys’ explained;

Max Effort (1 rep max) Main Lift:

2” Deficit Sumo Deadlift (if lifter misses beneath knees, leg drive)

-OR-

4” Elevated Sumo Deadlift (if lifter misses above the knees, glutes/hips)

Auxiliary #1 (3x3-6)

Straight Leg Conventional Snatch Grip Deadlift (if lifter misses beneath knees, upper back)

-OR-

Athletic Training Platform Rack Pull (if lifter misses above knees, hips)

Auxiliary #2 (3x8-10 or 8-10x3)

Inverse Curl/GHD (if lifter misses beneath knees, hamstrings)