Marc Keys - Cast Iron Strength

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 →

22 May

Abdominal Training, Core, Fitness, Programme, Weights

Abdominal Training For the Win Part II

May 22, 2010
Posted by Marc Keys

In the last installment of this blog we looked at abdominal training and possible progressions for flextion and extension around the hip in this second installment we will be taking a look at rotation...

13 May

Uncategorized

Abdominal Training ftw! (2)

May 13, 2010
Posted by Marc Keys

Ivan Stoitsov. Bulgarian Olympic weight lifter. Ivan Stoitsov totaled 368kg at 76,83kg (During this part of the article we are going to cover challenging the abdominal muscles through rotation and posture.RotationSome authors have advised...

03 May

Abdominal Training, Core, Fitness, Programme, Weights

Abdominal Training for the win!….. (part I)

May 3, 2010
Posted by Marc Keys

Shit son dat dere celltech just don gimmie dem jacked adominal f!braz.Abdominal or core training is one of the predominant schools of thought in the physically training subculture. From pilates, swiss ball centred...

02 May

Average, Bench, Clean, clean and jerk, Deadlift, International, IPF, IWF, men, Powerlifting, Snatch, Squat, Stats, Weighlifting, Weight Loss, Weight Training, women, world records

Elite Strength Sports (IPF and IWF) a Comparision of Sex and Performance

May 2, 2010
Posted by Marc Keys

Quite a few authors have tackled the issue of differences between the physical performance of male and female athletes. Differences between fat free mass, relative strength and body fat percentage are usually put...

23 Apr

Bodybuilding, Food, Genetically Modified Food, Health, marc keys, Nutrition, Organic, Science, Weighlifting

Genetically Modified Horse Shit.

April 23, 2010
Posted by Marc Keys

"Nutritionists" around the globe are decrying the evils of "Frankenstein foods" and GM plants. It has come to the point where you can go to a supermarket and either spend 90p ($1.38) for...

19 Apr

back squat, clean and jerk, cse, marc keys, Power Clean, sinclair formula, Snatch, Weightlifting, world records

Elite Weightlifting Past and Present (men’s world records)

April 19, 2010
Posted by Marc Keys

It is a widely held belief amongst many that the current generation of weightlifters are not as good as those of decades past. This may be true in some weight classes (super heavies...

14 Apr

Uncategorized

Power/Rate of Force Development and the Squat Clean

April 14, 2010
Posted by Marc Keys

Peak Power Output Squat Clean.Rate of Force Development Squat CleanAs can be seen when included with the previous trails carried out by the author (i.e. me) it would appear that the power clean would...

25 Mar

Uncategorized

The Foot Strike and Preventing Shin Splints.

March 25, 2010
Posted by Marc Keys

A very common complaint among the untrained recreational runner is shin splints (medial tibial stress syndrome) it is one I hear a lot. The first thing I always ask the person is how...

19 Mar

Uncategorized

Power Cleans and Percentage of 1 RM effect on Rate of Force Development and Peak Power

March 19, 2010
Posted by Marc Keys

So today I didn't really train since I am competing on Sunday. Instead we had a play around with the gym's ballistic system. I performed power cleans at 4 different percentiles of 1RM...

01 Mar

Uncategorized

Power Clean and Jerk

March 1, 2010
Posted by Marc Keys

Start of First PullEnd of First PullStart of second pullEnd of second pull/start of receive "third pull"Top of ReceiveStart of Jerk DriveJerk DriveJerk ReceiveEnd of Jerk/Finish PositionTechnical ConsiderationsStartLifter should start with their weight over...

18 Jan

Uncategorized

Well and truly debunked

January 18, 2010
Posted by Marc Keys

The following is an article by Dr. Ralph Giarnella MD, I stumbled across this article in the T-Nation forums and thought people would be interested to give it a read. Poliquin is one...

11 Jan

Epic Gym Poem squats

Epic Gym Poem.

January 11, 2010
Posted by Marc Keys

Down the road, in a gym far awayA young man was heard to say"No matter what I do, my legs won't grow!"He tried leg extensions, leg curls, leg presses tooTrying to cheat, these sissy...

10 Jan

Block, Bodybuilding, Clean, Power, Power Clean, Snatch, Sport, Squat, Weighlifting

Squat Clean From Blocks (hip)

January 10, 2010
Posted by Marc Keys

Start of PullTop of PullStart of ReceiveReceiveSquatFinish ...

30 Dec

Uncategorized

Clean Pull From High Blocks

December 30, 2009
Posted by Marc Keys

Start of pull.End of PullStartSet up blocks so you can assume the correct second pull (power) position for the clean.Take a clean grip (half a thumb in from the knurling)Bend your knees under the...

28 Dec

Uncategorized

Book Review – Bad Science

December 28, 2009
Posted by Marc Keys

Bad Science is a book written by Ben Goldacre of www.badscience.net. In the book he takes a look at a number of topics that all relate in some way to either a misuse...

13 Dec

Uncategorized

Dietary Protein Requirements of Bodybuilders and Strength Athletes

January 21, 2014
Posted by Marc Keys

The bodybuilding community is deeply intertwined with that of the sports supplement world a look into any bodybuilding or fitness magazine will reveal a wealth of protein and supplement advertisements (Rankin 1995). Bodybuilders and...

08 Dec

Uncategorized

Resistance Training a Beginner’s Guide: Part II

December 8, 2009
Posted by Marc Keys

So how can I start to implement resistance exercise into my programme?Depending on your goal you will have to choose the exercise method and manipulate sets and reps to best suit your goal. ...

07 Dec

Uncategorized

Resistance Training a Beginner’s Guide: Part 1.

December 7, 2009
Posted by Marc Keys

Pink vest and complete lack of effort optional. Resistance training is the use of an external load to place an exercise stimulus on the body. These external loads can come from the use of...

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