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GOHEAVY.COM Training Forum

Re: sumo deadlift *LINK*

Posted By: Alberto Caraballo (gate3-sandiego.nmci.navy.mil)
Date: Monday, January 24, 2005, @ 9:29 a.m.

Go to www.tsampa.org, click Training, then Scripts and Calculators, and use Patrick Nyman's Prilepin Bench Cycle. Punch in your RDL max in the first number, use the Heavy day for Romanian Deadlifts for six weeks. Yes, do the triples, not doubles.

For the Dynamic Day, use two 3 week waves of Parallel Box Squats for sets of 2 reps. After the parallel box squats, throw in power cleans for 8-10 sets of fast singles (pick a weight that will move fast but not TOO fast)with 45 seconds rest in between sets.

The sets of triples in the RDL will build up your pull from a much lower point and kill your hams and hips as well as build a strong lower back. The parallel box squats work the other part of the sumo, namely your launch. The power cleans will teach your body to explode from the bottom. And don't forget your accessory work: reverse hypers, GHR, pull throughs, traps, etc.

Good luck!

http://zenprimer.blogspot.com/

Messages In This Thread

• Re: sumo deadlift *LINK*
  Alberto Caraballo (gate3-sandiego.nmci.navy.mil) -- Monday, January 24, 2005, @ 9:29 a.m.