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 →

20 Oct

Powerlifting Technique

Back to Basics – Bettering your bench press

October 20, 2015
Posted by Marc Keys
Bench Press, Correct Bench Press, Good bench press technique, How to Bench, Novice Bench

Bench press is in pretty much every programme ever written it’s definitely my favourite upper body pressing exercise nothing really involves the whole upper body or allows you to push such high force outputs...

16 Sep

Powerlfiting, Powerlifting, Programme

Training to Build Strength not Display it.

September 16, 2015
Posted by Marc Keys
Powerlifting, Programming

If you want to be strong you have to lift heavy all of the time right? You need to provide constant overload in the form of one more rep or one more kilogramme week...

14 Sep

Strength and Conditioning Research

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

September 14, 2015
Posted by Marc Keys
sports science, strength and conditioning research, TL;DR

TL;DR Shorter rest periods make cardiovascular exercise a lot more demanding. Athletes with lower levels of testosterone can be more susceptible to ratings of fatigue and changes in mood states. Counter movement jump is a reliable and...

04 Sep

Conditioning

5 Reasons why high intensity interval training is not the answer

September 4, 2015
Posted by Marc Keys
Conditioning, crossfit, Fitness, Fittness, Interval Training, Sports Conditioning

Training fads and practices come and go high intensity interval training was all the rage 5-10 years ago and continues to be popular. However it has become a bit of a catch all term...

28 Aug

Uncategorized

5 Reasons as a Powerlifter you should never miss a lift.

August 28, 2015
Posted by Marc Keys
How to be a good lifter, Novice Powerlifter, Powerlifting, Programming

Powerlifting is a sport of physical limitations there are few sports that rub someone against their own physical and mental limitations on a daily basis. If you ever meet a good powerlifter, weightlifter or...

26 Aug

Uncategorized

Velocity Based Training – The beginner’s guide – Part 2

August 26, 2015
Posted by Marc Keys
gym aware, power, PUSH band, speed, strength, VBT, Velocity

Using the barbell velocity to guide your training? Whilst the use of velocity based “training zones” is still novel and yet to be proved the concept can be added on to a more traditionally planned strength...

24 Aug

Uncategorized

Velocity Based Training – The beginner’s guide – Part 1

August 24, 2015
Posted by Marc Keys
athlete, gym aware, gym programme, Programming, sport, Velocity

If you haven't seen some of the latest gadgets doing the rounds such as push bands, barbell sensi or gymaware then you're probably not on the internet very often or you're not involved with...

19 Aug

Strength and Conditioning Research

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

August 19, 2015
Posted by Marc Keys
JSCR, Strength and conditioning, TR;DR

TL;DR - if you train 2-3x per day you might want to investigate massage to help improve your performance between sessions. Isometrics are still a waste of time for performance training. resistance training that involves similar movements...

17 Aug

Novice

Three Key Things Every novice lifter should be doing.

August 17, 2015
Posted by Marc Keys
Beginner, Beginner Strength Training, Getting Stronger, Novice Strength

1 - Choose a programme and stick to it. It doesn’t matter if you do 5/3/1, starting strength, stronglifts or whatever programme you have found on t-nation or bodybuilding.com or wherever people go to...

12 Aug

Journal of Strength and Conditioning Research

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

August 12, 2015
Posted by Marc Keys
research, Strength and conditioning, TL;DR

TL;DR - hang clean can be learned and can improve jump performance but 4 people isn't enough people for a study. make sure you have good hip and trunk endurance before you begin to train with...

26 Jul

Conditioning, Rugby

Developing world class running fitness for rugby – a time efficient, sports specific 5 week programme that will get great results with minimal equipment and expertise.

July 26, 2015
Posted by Marc Keys
Aerobic Conditioning, Conditioning, Games, Rugby, Running Conditioning

Rugby is primary an aerobic sport although the average size and weight of players has developed massively since the birth of the professional game players still need to be able to last for 80...

25 Jun

Uncategorized

Getting Hench – 5 easy tips to help you look less like a child in a t-shirt.

August 12, 2015
Posted by Marc Keys

Tip 1 - Food is your friend Everyone has been told at one stage in their gym life that they need to consume more calories to grow and get bigger, your aware of it... then...

24 Jun

Uncategorized

Why Fractional plates are the sign of terrible programming.

June 24, 2015
Posted by Marc Keys

Fractional plates are the band aid of the strength training world when you're trying to stick to the same old sets x reps scheme and progress week to week by adding 1 kg to...

16 Jun

Uncategorized

Back to Basics series – The Conventional Deadlift (Part 1 – Performing the lift) – Technique advise designed from the ground up to make your better.

June 16, 2015
Posted by Marc Keys

TL;DR Build will help to determine your stance width (each of which has cons and benifits) Your grip and stance need to be centred with the bar. There are 4 grip options each with pros and cons. You...

11 Jun

Mentality

Shove your motivational quotes up your arse

June 11, 2015
Posted by Marc Keys
Mentality, Mentalityt, Motivation, Opinion, Psych

This will be one of my shall we say more opinionated posts on this website but I feel the need to post something about it. Motivation isn’t gained by watching someone achieve something or...

10 Jun

Lean Machine, Uncategorized

Lean Machine – Update 6 – Taming the beer monster

June 10, 2015
Posted by Marc Keys
Blog, Lean Mchine, Machine

This one has been coming down the pike since I started this process, I love beer I should probably start a beer blog as I think I would definitely make the time to write...

08 Jun

Back to Basics

Back to Basics series – Technique advise desgined from the ground up to make your better – The overhead pres

June 8, 2015
Posted by Marc Keys
Back to Basics, Exercise Tutorials, Overhead Press

TL;DR Start with your hands slightly outside your shoulders. Initiate the lift by tensing your whole body, waving forward onto your forefoot (without raising your calfs) and pressing with your shoulders and hands explosively. Press the bar...

03 Jun

Strength and Conditioning Research

Strength and Conditioning Research the Too Long; Didn’t read version (TL;DR) – June 2015

June 3, 2015
Posted by Marc Keys

TL;DR - Whoever designed the combined conditioning programme needs to re-evaluate their conditioning programmes. you don't jump any lower or higher without shoes but it feels more comfortable in a trainer. in season keeping training effective and...

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