T Nation

Problem with Leg Strength


#1

Hello guys,

I am having a bit of a problem with the strength of my legs. I train 10 times a week and 4 times out of 10 I train my legs. One training is focused on dynamic movements such as broad jumps, box jumps and dynamic squats. Another one is focused on strength in front squat and some volume work on harmstrings and quads.

The third one contains rdl snatch grip deadlifts and the last one has some reverse sled drags within. Of course within these training I also do upper body strength but that's not the matter. Three out of 10 tranings are Capoeira sessions- 1,5 h and 3 more are focused on gymnastic straight arm strength.

And now there is a question: Is it possible that despite a lot of calories I eat and 8 hours of sleep I still have problems with developing strength in my front squat? What I mean is that I can barely add 1,5kg in 2 or 3 weeks time. I think that I still lack recovery but on the other hand, I drink BCAA ad Beta-Alanine during training, I eat more than 3000 kcal which I think is sufficient and of course 7-8 hours of sleep each night or 20 min power naps after trainings.


#2

[quote]Lukas91 wrote:
Hello guys,

I am having a bit of a problem with the strength of my legs. I train 10 times a week and 4 times out of 10 I train my legs. One training is focused on dynamic movements such as broad jumps, box jumps and dynamic squats. Another one is focused on strength in front squat and some volume work on harmstrings and quads.

The third one contains rdl snatch grip deadlifts and the last one has some reverse sled drags within. Of course within these training I also do upper body strength but that’s not the matter. Three out of 10 tranings are Capoeira sessions- 1,5 h and 3 more are focused on gymnastic straight arm strength.

And now there is a question: Is it possible that despite a lot of calories I eat and 8 hours of sleep I still have problems with developing strength in my front squat? What I mean is that I can barely add 1,5kg in 2 or 3 weeks time. I think that I still lack recovery but on the other hand, I drink BCAA ad Beta-Alanine during training, I eat more than 3000 kcal which I think is sufficient and of course 7-8 hours of sleep each night or 20 min power naps after trainings. [/quote]

With all the work you seem to be doing, 3000kcals is enough ONLY IF YOU ARE SOMETHING LIKE 110LBS.

Not to mention that a lot of the non-lifting work you are doing work the legs so they are likely never fully recovered when you do strength work for them. I have the same problem with my crossfit athletes. When they come to their olympic lifting sessions with me they are never 100% recovered because of the volume they do. So it’s normal that they can’t add weight at the same rate as those only focusing on strength.


#3

CT is on point with this one.

Just a few months ago, my back squat max was something like 255lbs for 1. During this time, I did TONS of sled work for legs. Sometimes twice a day plus strength work.

And now, after only about 2 months of dropping MOST but not all of my sled work, my squat max is 305lbs for 2 reps.

The kicker is that my weight is the same as it was before.


#4

[quote]Colbstar wrote:
CT is on point with this one.

Just a few months ago, my back squat max was something like 255lbs for 1. During this time, I did TONS of sled work for legs. Sometimes twice a day plus strength work.

And now, after only about 2 months of dropping MOST but not all of my sled work, my squat max is 305lbs for 2 reps.

The kicker is that my weight is the same as it was before.[/quote]

Do you guys all have the prowler and a private facility? I workout in a commercial gym so wonder if anything can even come close. Sled seems like a true luxury…


#5

Pushing a car or pickup truck down the street comes pretty close… :slight_smile:


#6

I use a tire sled that I made with my dad and I pull it in my street right in front of my house. No excuses :wink:

Here is a solid article:


#7

Thanks CT for answering, sorry for the delay in answering but I was pretty busy. Take Care


#8

Thanks for answering CT :slight_smile: