Marc Keys - Cast Iron Strength - Page 11 of 26

About Marc Keys

As a coach Marc's philosophy uses a minamilast approach that yields superior performance gains. Having worked as a coach for over 7 years providing support for athletes from over 30 sports (Olympic, Paralympic and commonwealth medallists) he has plenty of time to learn his craft. Marc currently works full time as a strength coach based in Edinburgh. A competitive power lifter for 5 years some carrer highlights include (2011 - British and Commonwealth Senior Champion, 2012 World Championship squad member for great britian and former holder of 3 British records). Marc Coaches strength and power sports in his spare time and continues to develop castironstrength. View all posts by Marc Keys →

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16 Mar

PB Machine Episode 9 – Brand new live action He-Man Movie! :O

March 16, 2015
Posted by Marc Keys

EPISODE 9 PB MACHINE In today’s episode Marc and Ben get bored about talking about health and fitness and wonder off the beaten path. Did you know that the oldest ever human relative is over...

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16 Mar

Exercise Tutorials – The Wall Squat

March 16, 2015
Posted by Marc Keys

https://www.youtube.com/watch?v=n4UdJjIG51U Teaching progression for squat great for - beginners - people who struggle keeping their torso upright - people trying out a new bar position - for those who can't workout how to sit back into the hole - reaching...

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12 Mar

PB Machine Episode 8 now live

March 12, 2015
Posted by Marc Keys

Episode 8 - Sleeping in is going to kill you! In another gold standard work or journalistic excellence the daily express is expounding upon the dangers of having a lie in. Ben and Marc look...

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10 Mar

Journal of Strength and Conditioning Research, Journals, Science

Strength and Conditioning Research the TL;DR Version – March 2015

March 10, 2015
Posted by Marc Keys
Journal of strength and conditioning, JSCXR, research, Strength and conditioning, TL;DR

First of all dear reader apologies for missing out on February I haven't been keeping this blog up to date as I would like. Something I plan to remedy in the immediate future. Blood pressure...

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27 Jan

Programme Breakdown – The Standard Westside Template

January 27, 2015
Posted by Marc Keys

https://www.youtube.com/watch?v=FwVrIVmHn_E Sunday – Dynamic Effort Bench Press Session Bench Press 8 X 3 @ 55% 1RM, Triceps - Rack Lockouts, 4 X 5 Shoulders – Military Press, 4 X 5 Lats – Pulldowns, 4 X 5 Monday – Max Effort...

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11 Jan

Strength and Conditioning Research the too long, didn’t read version – January 2015

January 11, 2015
Posted by Marc Keys

First of all happy new year to all of my readers I hope 2015 brings you all lots of progress in our training and lives. Just a bit of house keeping any personal commentary to the...

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29 Dec

Five New years resolutions you shouldn’t even entertain the thought of.

December 29, 2014
Posted by Marc Keys

1 - 2015 is the year that I finally get in shape! 2015 is the year is it? What happened in 2014, 2013, 2012.... you beginning to see a pattern here you are not going...

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16 Dec

The 12 Strength and Conditioning Training Mistakes of Christmas.

August 15, 2025
Posted by Marc Keys

1 - Training to failure for strength Training to failure leads to activation of the whole muscle due to accumulated fatigue and it will make you stronger, however it comes with a caveat the amount...

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11 Dec

Being Honest with yourself.

December 11, 2014
Posted by Marc Keys

There are days when I question if I live on the same planet as some people, everyone wants to hear the good things that they have accomplished or to talk about the great things...

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30 Nov

Strength and Conditioning Research TL;DR – December 2014

November 30, 2014
Posted by Marc Keys

TL;DR Dynamic stretching nullifys the negative effect of static stretching in the same warm up. 1 in 4 soccer players might need to work on their hamstring strength. Strength and power training makes you stronger and...

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20 Nov

Novice Strength Programme

The Fledgling Freak – Novice Strength Programme

November 20, 2014
Posted by Marc Keys
Beginner, First Strength Programme, Novice Strength Programme

Below is our recommended beginner strength and size programme we recommend that you start light and progress slowly always making sure that your technique is as close to perfect as you can make it. ...

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19 Nov

Three things that add value to my life (november 2014).

November 19, 2014
Posted by Marc Keys

15 pounds a month for 2 audiobooks some people might feel it's an investment for what can boil down to 20-30 hours of entertainment a week but they have a massive catalogue of very...

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03 Nov

Strength and Conditioning Research the TL;DR Version – November 2014

November 3, 2014
Posted by Marc Keys

TL;DR Strength training makes you stronger, strength training and flexibility training don't negatively affect each other. Perodisation works, linear vs undulating doesn't matter (?), sports science studies need more participants. You are probably 120% stronger on the...

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29 Oct

Train hard or go home – How hard do I actually have to train to get better?

October 29, 2014
Posted by Marc Keys

The intensity of training can be quantified in many ways objectively (% Rep Max, % Heart Rate, % Velocity max), subjectively (Rate of Perceived exertion scales, session intensity rating) and using some other factors...

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21 Oct

Rest and Recovery – how do I best recover from and prepare for sessions?

October 29, 2014
Posted by Marc Keys

Almost everyone appreciates the need for rest and recuperation between sessions, some people like to train with huge intensities or volumes 1-2x per week whilst others like to train with lesser volumes or intensities...

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14 Oct

Gym Related Purchases Almost No One Regrets.

October 14, 2014
Posted by Marc Keys

Weightlifting Shoes You wouldn't try and play rugby in a pair of slippers or go scuba diving in a pair of vibrams, just because something is possible isn't a reason for it to happen. If...

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08 Oct

Strength and Conditioning Research the TL;DR Version (October 2014)

October 8, 2014
Posted by Marc Keys

TL;DR Fat athletes don't jump as high Sprint Momentum is an important change between senior and junior rugby Heavy sleds are good Some journal authors have some silly ideas Back squat is better than overhead squat for lowerbody strength...

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03 Oct

Why committing to a process is much more likely to result in success than setting a target or a goal.

October 3, 2014
Posted by Marc Keys

Health and fitness is full of number and targets. By my wedding in 12 months I want to lose 14 lbs in weight, in 4 weeks I want to put 20 kg on my...

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