Sumo Deadlifts and Myo-Reps

Training Q&A [Moderated]
1

Hello,

Curious if you guys/gals have any input or recommendations for a conventional puller (last 3 years) that wants to work in some Sumo work. I know from some of the BBM content adductor strength is usually a limiting factor… plus I definitely made the mistake last year of jumping into sumo and having to tend to the adductor/groin for 1-2 months following the silly mistake. Question 1 is… : is there a recommended method to follow for incorporating something like sumo in for someone who hasnt performed it in a minute?
I am currently planning to perform some relatively light work more frequently over the next 2 weeks in hopes to expose myself to the stress… did sets of 8 with 10lb jumps starting at 65lbs up to 185 yesterday, thinking of doing this and gradually increasing top weight each M/W/F until I feel I am able to hit weight that is aligned with the appropriate RPE.

Myo-Reps, in the updated PB2 it calls for 2 Myo-Reps. What is the execution of the double Myo-Rep scheme? Perform one to completion then rest X minutes to perform another, possibly at same or similar weight depending on conditioning? Or is it complete one, then immediately start second with a significantly lighter weight that 12-20 reps can be achieved?

2

srshinn,

Thanks for the post. A few thoughts:

  1. I don’t think adductor strength is the limiting factor for sumo deadlifts.
  2. The sumo deadlift does not require unique programming considerations, though we do tend to start with relatively large proximity to failure (low RPE) and low volume when introducing new exercises. I don’t think deadlifting 3x/wk and trying to add weight to the bar is something we’d advise. Plugging sumo deadlifts in as a supplemental lift in any one of our templates would be fine.
  3. For 2 myo-reps, you would do 1 myorep, rest, then do another one.

-Jordan