Squat-Focused for Sumo Pullers
Duration: 12 Weeks
Target Audience: Sumo deadlifters seeking to improve their squat strength while maintaining balanced lower-body development.
Resources Needed: If you want to make the most out of this program, you MUST watch this video made by coach Moe.
Program Goal: This program focuses on maximizing squat strength while still supporting overall growth in other lifts, tailored specifically for the needs of sumo pullers. It ensures complementary lower-body development that benefits both squatting and sumo pulling mechanics.
While this program is designed to deliver great results, our comprehensive online coaching offers the most significant progress. This is because it provides personalized attention and tailored plans to meet each athlete's unique needs. For more details about our online coaching and everything it includes, visit our Coaching page.
Phase 1: In the first four weeks, we will introduce you to the split, explore some variations, implement moderate--high volume, and allow you time to adjust to everything. With the goal while having a somewhat conservative end to the block.
Phase 2: In the next four weeks, we will reduce some variation in the program, decrease the volume, and conclude with a block that remains conservative but is less so than the previous one.
Phase 3: In the final four weeks, we will focus on peaking by decreasing variation and volume, ending the block with significant jumps from week 3 to week 4. These big jumps are taken with confidence, as the backdown work following the primary days in weeks 1-3 will provide enough stimulus to prepare us for a strong performance in week 4.