Like youve found out, theres a multitude of ways to do this but my philosophy is to just keep it as simple as possible. And always have an emergency drain in the case of your main drain clogging.
Heres how i have my 135's single 1" main drain set up:

A strainer inside the tank, a tee and valve outside that controls the flow to the sump. A lot of people don't even use a tee, but the rig you see there is what works best for me in terms of a quiet and controllable drain. I can adjust this drain from around 300 gph (low as my pump will go) up to over 1000 gph and still remain relatively silent.

Forgive my algae buildup. The emergency drain is in the back corner...hard to get a picture of. But all it consists of is an upturned angle of pvc cut to just above my water surface level, then a hose leading to the sump outside the tank.
Whatever you do im sure youll have to tinker with it to get it perfect. But i do recommend drilling an emergency drain before putting the overflow into use and fastening all fittings together with silicone when youre sure of how to proceed.
Also, dont be afraid to upgrade your sump to a larger size. 20 is ok but not a lot of space to work with. I like as big as possible for ease of maintenance, equipment and extra media storage, or even to accommodate a refugium.
Good luck with your tank!