Lacrosse: NJ Resident Goes Big!

nj lacrosse
Women’s Lacrosse

The Woman of the Year selection committee has announced the Top 30 honorees for the 2018 NCAA Woman of the Year Award. The Top 30 college woman include 10 from each of the three NCAA divisions. All have demonstrated excellence in academics, athletics, community service and leadership. Kirsten Littlefield made the top 30! Kirsten studied biology with a minor in chemistry. Littlefield graduated with a 3.91 grade point average and was a lacrosse ALL – AMERICAN. Kirsten along with her brother Alden (currently at Widener University) have been with us for 5 years. They travel 45 minutes from Allentown to Tinton Falls New Jersey three to four times a week for training! Kirsten’s success is not only due to her unbelievable work ethic but by the relentless support from her parents. We can’t be more proud of this young lady!

Read up on some more of her accomplishments. Kirsten Littlefield named CAC Player of the Year. 

athletic training

Improve Your Running NOW!

Usually people who start up running after a hiatus will deal with injuries sooner than someone who stayed consistent with their training. We’ve been lucky enough to be blessed with runners as clients, so we know the trials and tribulations of a runners life.  We have high school cross country and track, Masters runners and your weekend road warriors that get personal training here at Critical Mass. Here are a few tips that we use for our clients.

1-TRY NOT TO CASH A CHECK YOU CAN’T CASH

Set small realistic distance goals. Thinking you can start at 3 miles (um um ELISE!) when you haven’t ran since last summer is asking for trouble. There is nothing to be ashamed about if you run for a .25 or .50 miles on your first day or even your first week. YOU NEED TO BUILD A FOUNDATION! Make the foundation strong and from there you should increase the volume week to week. There are many online programs that give you a nice progression for your runs. Tailor it to your specific goals and see how it works out for you!

2-WARM UP

This is like beating a dead horse but it has to be said. WARMING UP specifically for your run not only allows you to get into a good running pace early, but it will reduce the chance of injury. You can go to any local university and see that the runners do a very specific warm up, a dynamic warm up to be exact. A dynamic warm up excites the nervous system more so than static stretches. Hip mobility, hamstrings, ankles stability exercises and even some arm swings are focused on. Here are a few runner warm ups:

3-PROPERLY FUEL & HYDRATE YOUR WORKOUT

Whether it be a carb loading the night before or sucking down some liquid fats, you need to be fueled before you hit the road! Like NASCAR, your body needs to be running on the best fuel. Pop Tarts are not a  good fuel source, but you will see many high school aged kids snacking on these or other processed foods be fore a run. Realistically, athletes need energy from complex food sources that are from the Earth! That’s why its so important to stay on top of your nutrient intake. Not properly fueled can lead to poor performances and injury.

NO FUEL NO GAINS

The top runners in the world have a diet that will make your head spin! Here is some guidelines to a runners diet:

The recommended rule for carbohydrates to follow per body weight is:

  • Highly intense training (more than 4 hours a day): 4.5-6 grams per pound
  • Medium training (1 hour daily): 2.3 – 3.2 grams per pound
  • Low training (less than an hour): 1.3 – 2.3 grams per pound

Protein recommendations are:

  • If you run an hour a day, you require 0.6 grams per pound of weight. This increases the longer you run.
  • If you are training for a marathon, you can start with a protein intake of 1.2 grams and increase this to 1.5 grams per body weight on the days you do intense training.

Fat recommendations:

  • Don’t be afraid of fats. Fats are a great fuel source and help produce hormones. It’s been found that runners who intake 30% of their daily calories from fat have less injury occurrence.
  • Healthy fat increase has contributed to increased muscle mass and inhibiting muscle breakdown for fuel.  Source.

Stimulant recommendations

Having a cup of joe (coffee) can help wake up the nervous system and get you geared for a hard run. Don’t over do it though. Caffeine is a diuretic. Too much can have adverse effects on performance. A safe dosage should be at least 40mg but no more than 100mg.

Water intake:

  • A Glass when you wake up
  • Only sips during a run
  • A Glass before you go to bed
  • A safe bet is .66 x body weight in ounces through out the day.

IF YOU’RE THIRSTY YOU’RE ALREADY DEHYDRATED!

4- WEIGHT TRAIN

runners knee

Following a proper weight training program is essential in improving and sustaining a runners life. It has been shown that runners who strength train have a greater finishing kick than those who don’t weight train.  Weight lifting will help maintain good running form when fatigued which will help prevent injuries as well. Strengthening exercises should be the goal, not endurance type training. Save the endurance work for the road. Movements you want to master are the squats, Olympic lifts, any single leg movements and core strengthening exercises! Do not be afraid of bulking. If you are following a plan then it should be geared for performance not muscle size.

If you are at a loss on what you should be specifically doing in the weight room then contact Critical Mass. We do evaluations on strength, mobility and flexibility. From this we design a program that  can be tailored to your goals!

INCREASE YOUR RUNNING ECONOMY!

 

 

Test your Strength and Fitness this October

Its that time of the year to truly test your strength and fitness! The Tactical Strength Challenge is a competition consisting of three events: a three-attempt powerlifting deadlift, kettlebell snatches for max reps in a 5:00 time period and pullups for max reps. These three events test a unique trade-off between these abilities, and while larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests all participants equally.

Where and who can Compete?

Our gym, Critical Mass Training Systems is an pre-approved testing facility for the event, which will be held on October 27th! Critical Mass staff along with members will be competing for the chance to make the leader board. This is a world event and results will be posted online. There will be three divisions being tested. If you want to see where how you would compete check out below.

Event Details By Division
Women’s Novice – A max deadlift, flexed arm hang, and snatches with a 12kg kettlebell
Women’s Novice (16kg KB) – A max deadlift, flexed arm hang, and snatches with a 16kg kettlebell
Women’s Open – A max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell
Women’s Open (12kg KB) – A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell
Women’s Elite – A max deadlift, pullups with 5kg of added weight (11 lbs), and snatches with a 20kg kettlebell
Women’s Masters (ages 50 and older) – A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell
Men’s Novice – A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell
Men’s Open – A max deadlift, bodyweight pullups, and snatches with a 24kg kettlebell
Men’s Elite – A max deadlift, pullups with 10kg of added weight (22 lbs), and snatches with a 32kg kettlebell
Men’s Masters (ages 50 and older) – A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell

For further details on the events go to the Strongfirst website here.

T&F Nationals. College & High School.

The NCAA T&F Division I Championships and the New Balance High School T&F Championships were held this past weekend. Here are the results:

Emerging Elite Division:

  • Dan Feidler of Manalapn HS finished 4th
  • Brendan Loftus of Red Bank Regional Fouled out (he had some very impressive fouls)
  • Nick Morse of Christian Brothers Academy Fouled out (he also had some impressive fouls)

All in all the Emerging Elite was ok. Dan did well and had a bigger foul throw so we know he has more in the tank! Brendan dropped bombs but couldn’t hold them in. A correction on his competition approach will have to be worked on. Brendan likes to get amped up which, yes, you need to be excited when throwing but you also need to be patient and let the technique work. He is still ranked the NJ #1 Junior! We have much more to accomplish! Nick Morse threw well but just couldn’t hold them in. He showed that his technique is coming together but it’s not quit there! He is ranked #2 Junior behind Brendan.

dan

Championship Division:

Emma Vasen of Ocean Twp. HS demonstrated why she is so damn good! She threw 45ft to tie for 6th place but the tie went to the other athlete because she had a better second mark. Emma finished 7th. On her last attempt she unleashed a MONSTER throw of 48+ft but couldn’t hold it. If she would have saved that throw then she would have won! Emma now moves onto Softball. She is about a dozen home-runs off the NJ Career State Record! She plans on competing in the shot put as an unattached athlete to stay on top of her technique and to compete at the New Balance Outdoor T&F Championships in June.

Division I NCAA Championships:

Andrew Liskowitz, formally of CBA, is now a sophomore at The University of Michigan. Andrew went into the competition ranked 16th and finished 14th. It wasn’t the performance he was looking. This is his second showing at the NCAA Championships. The more experience the better the results!

lisko

Now we move onto outdoors!

Tactical Strength Challenge

Critical Mass Training Systems will be hosting the Tactical Strength Challenge (TSC) on April 14th 2018.  There will be three events contested:

  • A max power lift dead lift (3 attempts)
  • Pull ups for max reps (palms forward, no kipping, chin must clear the bar) or a flexed arm hang (in the Novice Women’s category)
  • Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).

so…

WHAT ARE YOU TRAINING FOR?

If you would like to learn more or register for the event go here: TSC INFORMATION & REGISTRATION

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