Blog - Cast Iron Strength

04 Jul

podcast

Cast Iron Strength Podcast – Episode 119 – 8 Reasons why most lifters are weak

https://www.youtube.com/watch?v=cjCczhEqNWM

27 Jun

Deadlift, Powerlifting

The Cast Iron Strength 8 Week Deadlift Cure – Is it possible to get stronger at deadlift without really deadlifting heavy?

June 27, 2017
Posted by Marc Keys
9 week deadlift programme, best programme for deadlift, best programme for deadlift and powerlifting, Deadlift, deadlift for powerlifting, Deadlift Programme, getting stronger at deadlift, powerlifting deadlift
Leave a comment

One lift that has never really responded to training the same as everything else in my experience is deadlift. A lot of the sporadic nature of its trainability comes down to my from being...

22 Jun

Strength and Conditioning, Strength training

The Best Basic Strength Programme for Runners.

June 22, 2017
Posted by Marc Keys
barbell strength programme for running, best basic runners programme, run, running, strength training for running, weight training for running
Leave a comment

Well this one’s a bit off the beaten track isn’t it ladies and gentlemen! I am currently walking through Holyrood Park in Edinburgh to get to Edinburgh Barbell’s training venue and it is a...

20 Jun

Powerlifting, Programme, Squat, Squat (exercise)

Squatting Once a Week – how to get stronger on a one time a week program.

When it comes to squatting the old internet guard would have had you believe that you could only train it heavy once a week maybe at a push twice a week but the second...

16 Jun

Opinion, Powerlifting

Praying for the disappearance of the “fitness” philosopher and the end of the barbell sport circle jerk.

June 16, 2017
Posted by Marc Keys
Bodybuilding, Fitness, instagram, Opinion, Rant, social media
Leave a comment

I have a confession to make, I am fucking addicted to Instagram, I love it. Definitely, my favourite social media platform it has all the things I like about YouTube (video basically!) and way...

12 Jun

belt, Powerlifting, Powerlifting Technique, Professional Resources

Choosing the right powerlifting Belt.

June 12, 2017
Posted by Marc Keys
10mm belt, 13mm belt, approved belt, Belt, inzer belt, ipf approved, Lever belt, Powerlifting, powerlifting belt, Prong belt, SBD belt, Single prong belt, strength shop belt, titan belt, wahlander belt
Leave a comment

https://www.youtube.com/watch?v=FCLsvI2Ru5QWhat is a powerlifting belt?Unlike most other lifting belts a powerlifting belt is normally the same width along the whole length of the belt. This originates from the International Powerlifting Federation's rule book they...

06 Jun

Powerlfiting, Programme

The Best Assistance Exercises for Powerlifting and why you need them in your programme.

June 6, 2017
Posted by Marc Keys
Assistance, Back, Bodybuilding, Exercixses, front squat, Row, WG Pull up
Leave a comment

Almost all of my writing tends to be on the bigger picture things like programming, why to choose specific exercises over non-specific or technique when it comes to powerlifting. I am guilty of not...

31 May

Deadlift, Powerlfiting, Programme

Training your deadlift if you have poor technique – how to get stronger without getting hurt.

May 31, 2017
Posted by Marc Keys
Deadlift, Deadlift Programme, deadlift strength, how to fix your lowerback, Stronger Deadlift, Sumo Deadlift, Training
Leave a comment

When I take my powerlifting seminar and we get onto the deadlift this is my first slide you will notice how I don’t mention how the deadlift is the king of strength or the...

30 May

Powerlifting, Powerlifting Technique

Powerlifting a Brief History

May 30, 2017
Posted by Marc Keys
drug free, history, Powerlifting, tested, untested
Leave a comment

The following article is an excerpt from my upcoming first book Practical Powerlifting.Powerlifting stems from weightlifting; weightlifting as a sport stemmed from old strongmen who would perform a mix of lifting feats in front of crowds...

24 May

Opinion, Training Attitude

Dealing with the Psychology of lifting – An armchair meathead’s guide to not freaking out.

May 24, 2017
Posted by Marc Keys
dealing with issues, mind set, Psycology
Leave a comment

I’m going to start off this article by stating I am not a qualified psychologist not even close I took some sport psychology modules as part of my undergraduate degree and have read a...

18 May

Powerlifting, Programme

How to manipulate volume and intensity as a powerlifter to ensure you are getting stronger.

May 18, 2017
Posted by Marc Keys
accululation, intensity, Perodisation, Planning, Powerlifting, Programming, progress, progressive overload, volume
Leave a comment

When it comes to programming there are a whole bunch of variables to consider some of which can lead to massive gains in a very short period of time when it comes down to...

03 May

podcast, Psychology

Whole ass it! Stop pussy footing around your life and fucking get after it.

May 3, 2017
Posted by Marc Keys
Advice, employment, future, life choice, taking the next step, uncertainty, work
Leave a comment

I just wrapped on episode 115 of the onlinestrengthcoach podcast. A podcast that I think I will be rebranding under the cast iron strength brand although I will keep the back catalogue in the...

26 Apr

Powerlifting, Powerlifting Technique, Strength and Conditioning Research, Strength training

Let’s not get it twisted all periodisation is linear.

April 26, 2017
Posted by Marc Keys
getting better, Getting Stronger, linear, Perodisation, Powerlifting, Strength Training, undulating
Leave a comment

There is a theme that underpins all training programs that are of any quality it is as simple to say as it is difficult to put into action. All sports training, when put into...

19 Apr

crossfit, Sport Specific, Sports, Strength and Conditioning

In Defense of Specificity

April 19, 2017
Posted by Marc Keys
crossfit, Getting Stronger, Powerlifting, Sports Training, weight training, weightlifting
Leave a comment

Ready for anything at any time is the call of the generalist trainer or those who have somehow gotten into their heads that the best way to progress forward in fitness or in training...

02 Mar

Coaching, Fitness, Powerlifting, Rugby, Sport, Strength and Conditioning

The Bottom Line is Consistency

March 2, 2017
Posted by Marc Keys
Being a better lifter, expecting more, Mindset, Powerlifting, Standards, success
Leave a comment

If I look at anything that I have done well or that has been a success in my reasonably short tenure on this planet it has been the things, I have stuck with through...

06 Feb

Powerlfiting, Professional Resources, Strength and Conditioning, Strength and Conditioning Research, Strongman

Five Strength Training “Corner Stones” That are Actually Gimmicks in Disguise.

February 6, 2017
Posted by Marc Keys
Conditioning, Powerlifting, strength, Strength and conditioning
Leave a comment

I’ve started listening to the stone cold Steve Austin podcast which is excellent by the way Stone Cold is probably the only person I reckon who is actually as cool as they come across...

25 Jan

Coaching, Strength and Conditioning, Strength and Conditioning Research, Strength training, Uncategorized

My Five Biggest Strength and Conditioning Influences.

January 26, 2017
Posted by Marc Keys
athletics, Rugby, Strength and conditioning, Strength coaching
Leave a comment

To know where you are going then you need to know where you have been. Next year will mark the end of my first decade of professional strength and conditioning with elite athletes. 2017...

16 Jan

Coaching, Strength and Conditioning, Strength and Conditioning Research, Strength Sports