The first part of this article raised much interest and many questions. How do you set up a successful routine? What types of pulls do you use for the main exercise? Should I work for speed or go to max effort?
The second part of this article is a system built for sumo lifters. It consists of parts that have been proven to work but never tested as a whole. So you can take some parts of it or use it as it stands. Pick the parts that you think are crucial for your progress. Don’t choose your favorites but rather pick something that you’ve never tried before or that you suck at.
Weeks 1–4
This program is a hybrid of several four-week waves like Mark “Spud” Bartley’s squat routine. The first mini period consists of sumo pulls standing on a one- to two-inch block or platform. Don’t elevate too much, as it will break your form. If you’re really built for deadlifting, try working off of a three-inch platform. Otherwise, stick to the one- to two-inch blocks, mats, or platforms. The percentage ranges between 60–80 percent. The most important thing is to keep proper form and give the hip muscles the extra kick for those big pulls.
Week 1, sumo pull standing on a 1–2-inch block, 6 X 2
Week 2, sumo pull standing on a 1–2-inch block, 6 X 2
Week 3, sumo pull standing on a 1–2-inch block, 6 X 2
Week 4, rest, no pulls
Weeks 5–8
This wave is a real strength builder. These conventional pulls can be done on either squat day or on a separate deadlift day. You may want to do light speed pulls during this cycle to keep the speed up and maintain technique.
Perform the first rep like a regular deadlift. Then arch your back, push your glutes to the rear, and lower the weight above your footplate. Raise the bar by pushing the hips back to the bar. The back should stay arched the entire time. Some people do these standing on a two- to four-inch block while others do them off of the floor. Use big jumps in weight. Try adding 60–90 lbs per set. A good goal to shoot for is 5 X 80 percent of your max pull in a meet.
Ano Turtiainen went 5 X 727 lbs off of the floor, which is 81 percent of the 893 lb world record deadlift done in the 2002 Arnold. Janne Toivanen hauled up 4 X 661 lbs or 82 percent standing on a four-inch block. He did 799 lbs at the 1996 IPF Worlds.
Week 5, Romanian deadlift, 4–5 X 5, pyramid, 1 heavy set
Week 6, Romanian deadlift, 4–5 X 5, pyramid, 1 heavy set
Week 7, Romanian deadlift, 4–5 X 5, pyramid, 1 heavy set
Week 8, rest, no pulls
Weeks 9–12
If your form is correct, you’ll finish every weight that you can get off of the floor. That’s the reason why our old school pulling greats stressed the Romanian deadlifts and pulls standing on a block.
While the first two waves are designed to build brutal starting strength, the third wave is designed to develop accelerating strength and a strong top part. Suspend the bands so that the original weight stays at the lockout. Blue bands reduce the weight 135 lbs off of the floor. The most common way is to attach the bands so that you lift the last inches yourself.
Another option is to attach them so that the original bar weight is lifted up from knee level. This is the part where many fail in the sumo. This technique requires a doubled purple band or two blue bands per side to get the same amount of deload off of the floor.
For percentages, I’ve provided guidance with 10 percent tolerance. Don’t pull eight singles with 95 percent in week 11, but rather split the sets inside the given percentage each week.
Week 9, reverse band deadlift, 5–8 X 1, 75–85%, sumo style
Week 10, reverse band deadlift, 5–8 X 1, 80–90%, sumo style
Week 11, reverse band deadlift, 5–8 X 1, 85–95%, sumo style
Week 12, rest, no pulls
Weeks 13–16
This is deload and meet preparation time. If your hips are sore from the last cycle, use a conventional style for some parts of the pulls. A good option is using sumo for half of the sets or every other week.
Go up to your opener and maybe a bit heavier 2–3 weeks prior to the meet. Let your hips recover and let the big one wait until meet day.
Week 13, speed deadlift, 5 X 3, 65–75%
Week 14, speed deadlift, 5 X 3, 55–65%
Week 15, speed deadlift, 5 X 3, 45–55%
Week 16, MEET
I hope this gives you some ideas and a new perspective on your deadlift training. Change is the only permanent factor in the training of champions. With the same training, you get the same results.
Sakari Selkäinaho is a world champion powerlifter from Finland. His first article, ”Finnish Deadlift Secrets” can be found at http://www.elitefts.com/documents/finnish-deadlift-secrets.htm.
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