Marc Keys - Cast Iron Strength - Page 12 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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25 Sep

5 signs you might be training like a bafoon.

September 25, 2014
Posted by Marc Keys

"Deadlift is a great lowerback exercise" This is the most common thing I would say with bodybuilders or people who just deadlift without a coach. Terminal rounding of the lowerback and post set or session...

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23 Sep

Does lifting lighter weights faster make me stronger?

September 23, 2014
Posted by Marc Keys

TL;DR No Equipped lifting and steroids muddy the water Lifting heavier things makes you stronger Lifting higher volumes of heavy things makes you stronger Chains and bands can be used for novelty in training Speed or dynamic effort another gift...

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12 Sep

Strength and Conditioning Research the TL;DR version – September 2014

September 12, 2014
Posted by Marc Keys
Journal of strength and conditioning, research, TL;DR

TL;DR Eccentric strength is important for change of direction Squat and hip abduction are the best prevention for knee valgus when landing Low rest between angonist/antagonist supersets makes gains. Total body training crammed together isn't much worse than...

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03 Sep

What to do with all this rest? Some ideas for things you can do in between sets other than talking shit or looking at facebook.

September 3, 2014
Posted by Marc Keys

If your training for maximal strength and power that means you have to be fresh for your sets... so obviously that means after a set I can sit around for 10-15 mins talking to...

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01 Sep

Bringing up a weak squat.

September 1, 2014
Posted by Marc Keys

Everyone has a weak lift it's nature. It's not usually possible to be a good build for all of the lifts in the gym, some people are blessed with the ideal leg and torso...

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27 Aug

Strength and Conditioning Research the TL;DR version – August 2014

August 27, 2014
Posted by Marc Keys

In short Plyometrics improve some but not all explosive measures compared to soccer training. Sports science studies aren't all greatly designed. How fat you are doesn't effect how much fat you utalise during exercise for energy....

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13 Aug

Serge Nubret’s Old School Workout Routine

August 13, 2014
Posted by Marc Keys

Serge Nubret’s Old School Workout Routine A post from a bodybuilding forum so you know it's legit either way looks like a fun routine for anyone who wants to use lighter weights and change their...

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31 Jul

Training for Size a quick guide (“aesthetics”).

July 31, 2014
Posted by Marc Keys

TL;DR - 3 sets of 8 to 12 reps Different exercise variations in the programme to work muscles (incline-flat-decline) Use good form! Allow the muscle to recover Use a training split Train like a bodybuilder! Its not about how strong you...

30 Jul

Short and Sweet Exercise Tutorials – Block Deadlift

July 30, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=hOvyd_OPpH8

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25 Jul

Three things powerlifting can learn from other sports.

July 25, 2014
Posted by Marc Keys

One recognised international federation or governing body. The only other "sport" I can think of with multiple federations or governing bodies that isn't boxing might be professional wrestling. When we are dealing with a sport...

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24 Jul

Commonwealth Weightlifting Schedule and links

July 24, 2014
Posted by Marc Keys

Live stream sitehttps://www.bbc.co.uk/sport/weightliftingStart listhttps://www.iwf.net/wp-content/uploads/downloads/2014/07/CG2014...Resultshttps://www.bbc.co.uk/sport/0/commonwealth-games/27069786Schedulehttps://www.bbc.co.uk/sport/commonwealth-games/2014/schedule/sp...Thurs 24th10:00 - 12:00 Men's 56kg Group B 15:30 - 17:50 Women's 48kg Group A 19:30 - 21:50 Men's 56kg Group A Fri 25th10:00 - 12:00 Men's 62kg Group B 15:30 - 17:50 Women's 53kg...

16 Jul

Strength and conditioning research the too long, didn’t read version (TL;DR) – July 2014

July 16, 2014
Posted by Marc Keys

Effects of speed and plyometrics training on Field sport acceleration. 16 field sports players engaged in 6 weeks (2x per week) of either sprint training or plyometrics training. Before and post training testing looked at...

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12 Jul

Uncategorized, Womens fitness

Are you a woman who want’s to change her body shape? Pay attention. (free fitness and weights programme included)

July 12, 2014
Posted by Marc Keys
Female fitness, female lifting, Figure model, toning, weight loss, women lifting, women's fitness

TL;DR Version of article :- - Calories in vs calories out diet - Train for strength with weights and for fitness with cardio - Work hard and consistently. - Enjoy what you're doing and don't become obsessive find...

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07 Jul

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

July 7, 2014
Posted by Marc Keys

Olympic Weightlifting and Plyometric training in children vs Traditional Resistance Training 63 children between the ages of 10-12 took part in the study they where randomly allocated into one of three programmes - Olympic weightlifting,...

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07 Jul

Exercise Tutorial [video post] – The Pause Squat

July 7, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=aC7c1d4eWKA

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02 Jul

Nutrition for lifting 101 – How do I get bigger? A practical guide to getting swole.

July 2, 2014
Posted by Marc Keys

This is a question I have fielded on more than one equation and a question that interests quite a few people. Some people are so interested in this question that they inject themselves with...

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22 Jun

The Clean and Jerk n00b Complex.

June 22, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=IackpJ9Z9-0 Slow clean pull into full extension - big shrug, move through all positions under control Clean Front Squat Pause Jerk - Sit into the dip and pause for 1-2 sec and then explode up (keep your weight...

13 Jun

Three Sure fire signs of a great lifting gym.

June 13, 2014
Posted by Marc Keys

Good bars Every lifter worth their salt knows a bar makes or breaks a session. The true lifting gyms don't skimp on this bit of kit. Elikeo, Ivanko, Werkshan they stock a known brand which...

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