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  • Home
  • Blog
  • About Marc
  • Contact Marc
  • Coaching
    • Cast Iron Strength Gym
    • Online Coaching
    • Edinburgh Barbell
    • What is Powerlifting?
  • Testimonials
  • Programs & Calculators
    • One Repition Maximum Calculator
    • 531 – Programme Calculator and Breakdown
    • Olympic Lifting Programme Calculators
      • 4 Week Novice/Intermediate Weightlifting Programme
  • Physiotherapy and rehabilitation services
    • Physiotherapy / Rehabilitation
    • About Alistair Inglis (Chartered Physiotherapist)
  • Cast Iron 10 week Bench Programme
  • The Brad Gillingham 12 week Raw Bench Program
  • Smolov Base Cycle
  • Russian Squat Routine
  • Russian Squat Masters
  • Coan/Phillipi Deadlift Routine
  • Low Carbohydrate Diet Macro Calculator (women)
  • Low Carbohydrate Diet Macro Calculator (men)
  • Intermitent Fasting Based Macro Split (leaning up)
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18 Jun
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Developing a technical mastery model for powerlifting – Individualisation of the technical model

  • June 18, 2020
  • Posted by Marc Keys
Once we have created our understanding of the movement we want to learn, teach and create mastery of the next stage is to take our understanding and to try and tear it...

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12 Jun
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Developing a technical mastery model for powerlifting – creating a technical model or mental representation

  • June 12, 2020
  • Posted by Marc Keys
There is a lot of talk in the powerlifting community when it comes to technique and form.  There are entire meme pages on Instagram whose business model is posting up people with...

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04 Jun
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High-Intensity Interval Training For Fitness – Your easy guide to the science and practice of interval training.

  • June 4, 2020
  • Posted by Marc Keys
High-intensity interval training has now achieved the jaunty heights of the exercise fad.  It is the backbone of many exercise classes, personal training sessions and now it even is forming the core...

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27 May
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Thinking of training load as stimulus and not a “program”

  • May 27, 2020
  • Posted by Marc Keys
Training science is a young and underdeveloped branch of science. At this point in time we are still groping around the elephant that we call training.  Some people have hold of...

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19 May
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Getting back into training after a long lay off.

  • May 19, 2020
  • Posted by Marc Keys
Depending on how this whole thing pans out we might be a few weeks away from getting back to training in a gym or with weights or we could be a few...

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12 May
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The UK Covid-19 Home gym

  • May 12, 2020
  • Posted by Marc Keys
Publication date - 12th May 2020 We just entered the 8th week of lockdown in the UK and while home workouts and keeping training are great some people might...

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21 Apr
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What you need for a performance gym in your garage. Part 1 – the fundamentals.

  • April 21, 2020
  • Posted by Marc Keys
Some of us who are lucky enough to have been able to afford or even get our hands on some equipment before this situation kicked off are the lucky few. Some...

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15 Apr
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What are you going to do when they set you free?

  • April 15, 2020
  • Posted by Marc Keys
We are still locked up for the most part. There are some glimmers of hope as Spain and Italy the two worst-affected countries in Europe, start to return some people to work. ...

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08 Apr
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Training for the apocalypse – Working on becoming a more robust and trainable athlete and putting together your training plan.

  • April 8, 2020
  • Posted by Marc Keys
The program is at the following link https://docs.google.com/spreadsheets/d/1zlWbVc4ce1sQ5h0QYGe8Gt5d2dXqBvmm2HrGN1kCGEw/edit?usp=sharing Finally once we have looked at how we are going to retain the performance element of our training as best we...

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02 Apr
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Training for the apocalypse – remaining jacked and tanned

  • April 2, 2020
  • Posted by Marc Keys
As we have discussed in many articles, videos, and podcasts one of the primary adaptations to resistance training is the growth of muscle mass.  Referred to as hypertrophy, increases in cross-sectional area...

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01 Apr
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Training during the apocalypse – How to adapt your training and plyometrics

  • April 1, 2020
  • Posted by Marc Keys
During this section, I am going to make the assumption that you are a strength or power athlete and you don’t have access to what you would normally utilise in a full...

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26 Mar
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Training during the apocalypse – Goal setting and adjusting your nutrition plan.

  • March 26, 2020
  • Posted by Marc Keys
The time has come when we can’t access the gym unless you are lucky enough to have access to a gym or even better yet have a home or garage gym.  For...

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20 Feb
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How to find a good coach.

  • February 20, 2020
  • Posted by Marc Keys
If you are looking to hire a trainer or a coach then you shouldn't do so lightly. Realistically this should be a relationship that should last in years not weeks, so...

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05 Feb
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Rewarding the effort, not the outcome

  • February 5, 2020
  • Posted by Marc Keys
One of the books currently on my rotation is called two brain business by Chris Cooper had some interesting quotes that got my noggin joggin. In the book, Chris talks about...

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22 Jan
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12 ways you can make 2020 your strongest year yet.

  • January 22, 2020
  • Posted by Marc Keys
1 - Set out a plan for 2020! Although a long term detailed plan can be a lot of wasted effort having a broad-strokes plan (competitions, training focus, time...

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04 Dec
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The Case for and against Every minute on the minute (EMOMs) in training

  • December 4, 2019
  • Posted by Marc Keys
Crossfit does it again! It takes a concept that has been around for pretty much for as long as training has been a thing (timed work and rest) slap a catchy...

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19 Nov
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Powerlifting a systems-based approach – Part 2 – What the fuck is a system

  • November 19, 2019
  • Featured
  • Posted by Marc Keys
If you want to delve more into this topic or this way of thinking there is an excellent introductory book on the subject I read earlier this year. Thinking in systems...

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22 Oct
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Powerlifting a systems-based approach Part 1 – why we know next to fuck all about periodization and training “science”.

  • October 22, 2019
  • Posted by Marc Keys
When it comes to programing and perodisation there is only one thing that is certain. That is that what works, when, where, how and why it works is completely uncertain.

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