Marc Keys - Cast Iron Strength - Page 2 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 →

18 Jun

Developing a technical mastery model for powerlifting – Individualisation of the technical model

June 18, 2020
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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...

12 Jun

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

June 12, 2020
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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...

04 Jun

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

June 4, 2020
Posted by Marc Keys
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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...

27 May

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

May 27, 2020
Posted by Marc Keys
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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...

19 May

Getting back into training after a long lay off.

May 19, 2020
Posted by Marc Keys
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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...

12 May

The UK Covid-19 Home gym

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

21 Apr

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

April 21, 2020
Posted by Marc Keys
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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...

15 Apr

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

April 15, 2020
Posted by Marc Keys
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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. ...

08 Apr

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
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The program is at the following link https://docs.google.com/spreadsheets/d/1zlWbVc4ce1sQ5h0QYGe8Gt5d2dXqBvmm2HrGN1kCGEw/edit?usp=sharingFinally once we have looked at how we are going to retain the performance element of our training as best we...

02 Apr

Training for the apocalypse – remaining jacked and tanned

April 2, 2020
Posted by Marc Keys
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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...

01 Apr

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

April 1, 2020
Posted by Marc Keys
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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...

26 Mar

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

March 26, 2020
Posted by Marc Keys
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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...

20 Feb

How to find a good coach.

February 20, 2020
Posted by Marc Keys
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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...

05 Feb

Rewarding the effort, not the outcome

February 5, 2020
Posted by Marc Keys
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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...

22 Jan

12 ways you can make 2020 your strongest year yet.

January 22, 2020
Posted by Marc Keys
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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...

04 Dec

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

December 4, 2019
Posted by Marc Keys
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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...

19 Nov

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

November 19, 2019
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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...

22 Oct

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
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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.