Uncategorized – Cast Iron Strength

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04 Sep

Powerlifting, Rehab, Uncategorized

How to return to training after a back injury – a case study – Step one getting back to training

Posted by Marc Keys
Back pain, case study, Powerlifting, rehab
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My name is Marc and I have a back spasm. The first important step to solving a problem or issue is to admit you have a problem or issue. https://www.instagram.com/p/BmbOMJSBJaz/?taken-by=castironstrength Week Commencing the 13-August-2018 I had my...

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24 Jul

Novelty is not sustainable

Posted by Marc Keys
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For some reason that is completely foreign to me one of the most popular things that big fitness industry providers offer to their target audience is novelty and variety. The economics of it are...

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20 Jul

Fuck what other people think

Posted by Marc Keys
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One of the things I come across on a pretty regular basis are people's fears and apprehensions about trying something new or showing a video of themselves doing a hobby because they are worried about the...

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14 Jul

Blind Action beats Inaction every time

Posted by Marc Keys
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We are rapidly hurtling into a new age of information and data with multibillion-dollar corporations such as Facebook who in the first quarter of 2018 posted revenues of 12,000,000,000 dollars up 50% from 2017 that's...

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09 May

Get the fuck out of your comfort zone

Posted by Marc Keys
Advice, comfort zone, high horse, hipocrates, preach
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Steady their boy, my high horse gets twitchy when we are about to go knee deep into another crusade. If you’re looking to learn some cool training tips or not have your current thought...

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13 Mar

Sequencing your training to maximise your strength – Part 2 – Putting together blocks that work together

Posted by Marc Keys
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If you haven't read the previous post where we laid out in brief detail the terminology and gross block design goals then please go back and read over part 1 So we have laid out...

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27 Feb

Rehab, Uncategorized

Training with a bad back – how to work around that back snap

Posted by Marc Keys
Back pain, Deadlift, Recovery, rehab, squat, strength
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The following is of course in no way medical advice it is merely the words of a weathered lifter with a fucked back. You should, of course, seek the opinion of a medical professional before...

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08 Dec

Powerlifting, Powerlifting Technique, Squat, Squat (exercise), Uncategorized

The Top 5 Assistance Exercises for Squat – The Pause Squat – How to set up, perform and programme for pause squat.

Posted by Marc Keys
assistance for squat, getting better at squat, how to pause squat, pause squat, squat, squatting
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The Following is an exert from the squat chapter of my upcoming powerlifting book. The text is becoming something of a behemouth so would expect it's release to be closer to the middle/end of...

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22 Nov

Carbohydrates, Nutrient, Nutrition, Nutritionist, Uncategorized

The Powerlifter’s Diet – Carbohydrates

Posted by Marc Keys
carbs, Diet, how to eat, Powerlifting, powerlifting diet, Strength Training
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If there is one macro in recent years that has been demonised it’s the common old carbohydrate. The insulin hypothesis got huge upswings in popularity with the Atkins diet, fat head the movie and...

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31 Oct

The Tri Force Warm Up – William Brown

Posted by Marc Keys
getting ready, how to warm up, Powerlifting, sport, warm up
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Since the obscure title gave nothing away. With winter imminent, and game of thrones well and truly over. This article is going to be a mix of what you really should do in your...

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27 Oct

10 things normal people do that you should avoid like the plague – Part 2

6 – Hang out with people you don’t really like. Everyone’s got that one friend/acquaintance in their group that when they are going on a night out or meeting up for a meal as soon...

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23 Oct

How to set up and perform a good sumo deadlift – Gavin Laird

Posted by Marc Keys
classic powerlifting, Deadlift, Deadlift set up, how to, raw sumo, Sumo Deadlift
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Put on your Druids hat, stand in a chalk fairy circle on the platform and get ready to perform some Magick that will turn your stinky “wide stance conventional” deadlift into something more pleasing...

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22 Sep

Ten things “normal” people do, that you should avoid like the plague – Part 1.

Do you ever get the feeling that you’re just coasting through life going from work, heading home watching TV, heading to bed and before you know it another 5 years have passed and the...

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25 Jan

Coaching, Strength and Conditioning, Strength and Conditioning Research, Strength training, Uncategorized

My Five Biggest Strength and Conditioning Influences.

Posted by Marc Keys
athletics, Rugby, Strength and conditioning, Strength coaching
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To know where you are going then you need to know where you have been. Next year will mark the end of my first decade of professional strength and conditioning with elite athletes. 2017...

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27 Oct

Athlete Advice, Powerlifting, Programme, Resoloutions, Strength and Conditioning, Uncategorized

How to be a better strength athlete. Powerlifting Advice that will never get old.

Posted by Marc Keys
Adivce, Attitude, Powerlifting, Professional, Psycology
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Apologies for not writing to this blog for a while I have been somewhat snowed under with other time commitments since pre-season hit in July of 2016. Now the dust is starting to settle...

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13 Jun

Strength and Conditioning, Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR Version – June 2016

Posted by Marc Keys
Conditioning, Cricket, Getting bigger, getting faster, Getting Stronger, Muscle Density, speed training, Sports Training, Strength and conditioning
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Does getting stronger make soccer players faster? William Styles et al looked at the effect of 6 weeks of strength training utilising the squat exercise (2x per week utilising 80-95% RM) had on 5,10 and...

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13 Apr

Interesting Snippets of Strength and conditioning research, Journal of Strength and Conditioning Research, Journals, Strength and Conditioning Research, Systematic review, Uncategorized

Strength and Conditioning Research the TL;DR Version – April 2016

Posted by Marc Keys
Banded Squat, Bench Throw, Functional Movement Screening, High intensity training, Kiser, Pneumatic strength training, Recovery from Exercise, research, Rugby Players, Tennis, Upperbody power, westside
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The Reliability of Functional Movement Screening and In-Season Changes in Physical Function and Performance Among Elite Rugby League Players Waldron et al looked at the correlation between the functional moment screening tests (12 in total)...

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03 Apr

General Advice, General Training, Opinion, Uncategorized

How to lift weights and not be a bellend. 7 Steps to being a better gym user.

TL;DR - This post is highly opinionated and contains naughty words. If you have a tendency to take things personally or don't want to have your exercise views challenged please click the back button. Lifting...