Marc Keys - Cast Iron Strength

09 Mar

Operation 700 – Blog Update 2

March 9, 2016
Posted by Marc Keys
700 lbs, Blog, Deadlift, how to deadlift, online coaching, Operation 700, Powerlifting, Programming, road to 700, training blog, training log, Vlog

In the last entry, I took you through the reasons and rationale for my goal of a 320 kg deadlift. Since then I have actually been doing some training I am currently on week...

05 Mar

Powerlifting, Powerlifting Technique, Uncategorized

The Boris Sheiko Experience – London Seminar – 28th February 2016

March 5, 2016
Posted by Marc Keys
Bench, Deadlift, IPF, London, Powerlifting, Programming, russian powerlifting, Sheiko, squat, UK seminar

Kirill Sarychev and his 335 kg unequipped bench press is just one of the many reasons when Mr. Sheiko speaks wise men listen. It's 4 am and I am leaving my flat in Edinburgh...

28 Feb

Sport, Sport Specific, Strength and Conditioning, Strength training, Training Transfer

When is it time to stop general preperation?

February 28, 2016
Posted by Marc Keys
elite sport, Performance, periodisation, Programming, Special exercise, Sports Specific, Sports Training, transfer of training

As strength and conditioning coaches and especially as strength coaches pretending to be strength and conditioning coaches I feel it is easy to get trapped in the process of worrying too much about...

17 Feb

Deadlift, Operation 700

Operation 700 – Blog 1

February 17, 2016
Posted by Marc Keys
320 kg deadlift, 700 lb deadlift, Blog, Deadlift, how to deadlift 700, Operation 700, training log, training vlog, Vlog

If you only follow my blog then you may not have seen that I recently took part in a powerlifting competition. The first one for 2 and some years, although I made the move...

09 Feb

Athlete Advice, Fitness, Training Specifcity

Whatcha Training for Bro? Why you probably have no idea what you are doing in the gym and why you are doing it.

February 9, 2016
Posted by Marc Keys
Goal Specific, hypertrophy, Programming, Specific, Sports Training, Strength Training

When we talk about strength training it gets easy to get sucked into one of the many cults that exist here are a few of those prestigious religious institutions - The fat man cult...

04 Feb

Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research – The TL;DR Version – February 2016

February 4, 2016
Posted by Marc Keys
ankle injury prevention, Ankle Recovery, back squat, balance training, Becoming more explosive for tackling, Ice Baths, Multiple session recovery, proprioceptive training, Recovery, Rugby, Rugby union, Single leg vs Double leg, split squat, squat vs lunge, Squats for speed training

TL;DR Digest Throwing the kitchen sink at recovery can have a small increase on repeated anaerobic win gate performance during a day's training. Compression garments are again shown to be no better than control. If you want...

30 Jan

Goal Setting

Sticking at it – why you need to stop reading crap on the internet

January 30, 2016
Posted by Marc Keys
Goal setting, Motivation, Powerlifting, simplistic, strength

I’ve had a pretty normal couple of days for a weekend but a couple of experiences and conversations have prompted me to write this quick article as I think it is a concept or...

23 Jan

Journal of Strength and Conditioning Research

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

January 23, 2016
Posted by Marc Keys
boxing, power, research, sceicne, sports science, Strength and conditioning

TL;DR More reps regardless of the time under tension is a better factor for increasing neuromuscular and metabolic responses. Mechanical work completed may potentially be a more important factor for hypertrophy than simple "time under...

16 Jan

25 - 20 - 15 Strength programme, Programme, Uncategorized

25 – 20 – 15 – The free three week strength programme that will get you stronger

January 16, 2016
Posted by Marc Keys
Free Programme, Novice Strength Programme, programme, strength programme, Stronger

Everyone’s got to have at least one programme to their name so since numbers seem to be pretty cool and 5/3/1 was already taken why not put a programme out there that sounds like...

13 Jan

Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR version – December 2015

January 13, 2016
Posted by Marc Keys
research, Science, sports science, Strength and conditioning

TL; DR – the use of bands for deadlift might be a good strategy for increasing the power or velocity aspects of the lift but seems to be of little worth if greater total...

06 Jan

Online Strength Coach Podcast

Online Strength Coach Podcast Episode 63 – New Years Resolutions

January 6, 2016
Posted by Marc Keys
New Years Resoloutions, Online Strength Coach Podcast

https://www.youtube.com/watch?v=5sr-tNDZpzE

16 Dec

Dietitian, Nutrient, Nutrition, Powerlifting, Uncategorized

The Powerlifter’s Diet – Protein

December 16, 2015
Posted by Marc Keys
Diet, how much, hypertrophy, Powerlifting, protein, size gain, strength gain, when to take protein

Diet is an important part of any physical preparation programme your nutrition is one of the main contributors to your ability to recover from training and to perform in training and competition. Nutrition advice...

24 Nov

Goal Setting, Motivation, Uncategorized

New Day’s Resolution – 4 Easy Goal setting tasks that will guarantee you succeed in your fitness goals.

November 24, 2015
Posted by Marc Keys
Diet, Fitness, Getting Fit, goals, Psycology, strength, Time Keeping, Time Managment

The side hustle show, one of the many different podcasts I listen to had an episode on time hacking it is certainly worth a listen and if you are interested in the topic of setting...

18 Nov

Strength and Conditioning, Strength and Conditioning Research, Uncategorized

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

November 18, 2015
Posted by Marc Keys
Conditioning, research, review, sports science, strength, TL;DR

TL;DR Chains and bands can provide a good strength stimulus over longer periods of training for athletes of different sporting backgrounds and untrained subjects. We can't say if this is due to a novel stimulus...

16 Nov

Powerlfiting, Powerlifting, Strength and Conditioning

The Powerlifter’s Off Season

November 16, 2015
Posted by Marc Keys
Injury Prevention, Off Season, Perodisation, Pilates, Planning, Programming, Recovery, Stretching, Yoga

I've worked with sports men and women for nearly a decade now I have worked with Olympians, International team sports stars and youth athletes who have never stepped in a gym before. One thing...

11 Nov

Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR version October 2015

November 11, 2015
Posted by Marc Keys
change of direction, research, Science, Strength Training, training for rugby, Training for size, Training to Failure

TL;DR Some researchers are obviously of the opinion that block perodisation means doing the exact same workout (or stimulus) 2 weeks in a row. If you want to increase change of direction increase your relative strength...

05 Nov

Humor

Strength Sport Fan Boys – Weightlifter vs Powerlifter vs Strongman – why only an idiot takes the debate seriously.

November 5, 2015
Posted by Marc Keys
crossfit, Humour, internet, Powerlifting, Strongman, vs, weightlifting, Who is the strongest

Every sport has it's own fan boys/girls without these characters then a lot of sports wouldn't be able to support professional athletes and equipment manufacturers would have no one to sell their wares to....

28 Oct

Uncategorized

Recovery 101 – Sleep

October 28, 2015
Posted by Marc Keys

Sleep is by far the most important recovery tool you have in your arsenal. Travel fatigue can compound the normal precomp stress/excitement you might normally get before entering competition as such it is important...

About Marc Keys