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 Jul

Uncategorized

Fuck what other people think

July 20, 2018
Posted by Marc Keys
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One of the things I come across on a pretty regular basis are people's fears and apprehensions about trying something new or showing a video of themselves doing a hobby because they are worried about the...

14 Jul

Uncategorized

Blind Action beats Inaction every time

July 14, 2018
Posted by Marc Keys
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We are rapidly hurtling into a new age of information and data with multibillion-dollar corporations such as Facebook who in the first quarter of 2018 posted revenues of 12,000,000,000 dollars up 50% from 2017 that's...

28 Jun

fatigue, Powerlifting, Programme

Dealing with fatigue in your strength programme.

June 28, 2018
Posted by Marc Keys
autoregulation, Planning, Powerlifting, programing, VBT
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When it comes to programming for any physical quality be it strength, fitness or power we are going to introduce some amount of fatigue during training. There isn’t really any two ways about it...

09 May

Uncategorized

Get the fuck out of your comfort zone

May 9, 2018
Posted by Marc Keys
Advice, comfort zone, high horse, hipocrates, preach
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Steady their boy, my high horse gets twitchy when we are about to go knee deep into another crusade. If you’re looking to learn some cool training tips or not have your current thought...

03 May

Knee, Rehab

Dealing with chronic knee pain/tendinopathies as a powerlifter

May 3, 2018
Posted by Marc Keys
dealing with knee pain, knee pain, knee tendonopathy, Powerlifting, rehab
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The following advice is not that of a medical professional and is just the anecdotal experience of a coach and lifter. If you have an injury or issue you should seek medical advice first...

25 Apr

Powerlifting, warming up

How to warm up for a new one rep max – the best way to prepare yourself for maximal performance.

April 27, 2018
Posted by Marc Keys
getting ready, maxing out, Powerlifting, prep, preperation, warm, warm up, warming up
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Warming up gets a lot of attention in general if you punch “insert activity” warm up you will no doubt get a plethora of hits of varying quality from experts providing great advice to...

19 Apr

Deadlift, Powerlifting

How to protect your lowerback while deadlifting

April 19, 2018
Posted by Marc Keys
Deadlift, lower back pain, Powerlifting, protecting your back, rehab, sore lower back, technique
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The following is a small exert from my upcoming first book on powerlifting.The conventional deadlift puts your hips further away from your centre of mass than any of the other powerlifts this can be...

04 Apr

Programme

How do you use rep outs or as many reps as possible (AMRAP) sets in your training?

April 4, 2018
Posted by Marc Keys
power, Powerlifting, Programming, rep out, strength, strength and conditoning
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Rep outs aren’t anything new they have been around probably for as long as weights have been around it doesn’t take a genius to take a weight and say I am going to do...

01 Apr

long term, Powerlifting

Take some time to zoom out and look at the bigger picture.

April 1, 2018
Posted by Marc Keys
bigger picture, investment, long term, mind set, Powerlifting, strength
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It doesn’t matter what the discipline or the hobby that humans engage in their tendency to get lost in the here and now and make decisions that when taken in the context of the...

13 Mar

Uncategorized

Sequencing your training to maximise your strength – Part 2 – Putting together blocks that work together

March 13, 2018
Posted by Marc Keys
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If you haven't read the previous post where we laid out in brief detail the terminology and gross block design goals then please go back and read over part 1 So we have laid out...

06 Mar

Powerlifting, Programme

Sequencing your training to maximise your strength – Part 1 – Terms and conditions

March 6, 2018
Posted by Marc Keys
Perodisation, power, Powerlifting, strength, Strength and conditioning, Training
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What programme are you on at the minute? The powerlifting version of how’s the weather, small talk we make with people we see in the gym every now and again who we haven’t spent...

27 Feb

Rehab, Uncategorized

Training with a bad back – how to work around that back snap

February 27, 2018
Posted by Marc Keys
Back pain, Deadlift, Recovery, rehab, squat, strength
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The following is of course in no way medical advice it is merely the words of a weathered lifter with a fucked back. You should, of course, seek the opinion of a medical professional before...

16 Jan

Mobility

You are on the spectrum! – William Brown

January 16, 2018
Posted by Marc Keys
Conditioning, Powerlifting, strength, warm ups, warming up, weightlifting
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The mobility-stability spectrum that is. Other spectrums may vary. You stare long enough at the memes, sometimes the memes stare back.Mobility or Stability?Onto the useful stuff. I see loads of athlete and coaches droning...

19 Dec

Powerlifting, Powerlifting Technique

Can you not fuck up for 20 seconds?

December 20, 2017
Posted by Marc Keys
Performance, Powerlifting, psychology, routine, technique
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https://www.youtube.com/watch?v=PwyCKhK2dZgLifting is a closed sequential skill - this means in non-jargon that it is a skill where the variability involved in its execution is down to the lifter performing the task there is no...

08 Dec

Powerlifting, Powerlifting Technique, Squat, Squat (exercise), Uncategorized

The Top 5 Assistance Exercises for Squat – The Pause Squat – How to set up, perform and programme for pause squat.

December 8, 2017
Posted by Marc Keys
assistance for squat, getting better at squat, how to pause squat, pause squat, squat, squatting
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The Following is an exert from the squat chapter of my upcoming powerlifting book. The text is becoming something of a behemouth so would expect it's release to be closer to the middle/end of...

22 Nov

Carbohydrates, Nutrient, Nutrition, Nutritionist, Uncategorized

The Powerlifter’s Diet – Carbohydrates

November 23, 2017
Posted by Marc Keys
carbs, Diet, how to eat, Powerlifting, powerlifting diet, Strength Training
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If there is one macro in recent years that has been demonised it’s the common old carbohydrate. The insulin hypothesis got huge upswings in popularity with the Atkins diet, fat head the movie and...

31 Oct

Uncategorized

The Tri Force Warm Up – William Brown

October 31, 2017
Posted by Marc Keys
getting ready, how to warm up, Powerlifting, sport, warm up
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Since the obscure title gave nothing away. With winter imminent, and game of thrones well and truly over. This article is going to be a mix of what you really should do in your...

27 Oct

Uncategorized

10 things normal people do that you should avoid like the plague – Part 2

6 – Hang out with people you don’t really like.Everyone’s got that one friend/acquaintance in their group that when they are going on a night out or meeting up for a meal as soon...

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