Programme - Cast Iron Strength

19 Feb

What is peaking?

February 19, 2019
Posted by Marc Keys
peaking, perodization, Planning, Powerlifting, programing
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In this day in age when powerlifting is gaining much more popularity and isn't just what those weird fat lads who hog the squat rack every night do technical words get banded...

12 Sep

Powerlifting, Programme

An easy way to set personal bests in all your lifts in 12 weeks

September 12, 2018
Posted by Marc Keys
Powerlifting, program, strength
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Lots of people like to think that getting stronger or programming is some kind of dark art or super difficult problem to overcome. That is a load of horse shit, getting stronger is simple you...

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...

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...

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...

24 Aug

Powerlifting, Programme

The Best Fucking 12 weeks of powerlifting you’re going to have all year.

August 24, 2017
Posted by Marc Keys
overreach, Powerlifting, programme, strength, Stronger, total
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Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. Don’t run this programme back to back...

25 Jul

Powerlfiting, Powerlifting, Powerlifting Technique, Programme, women

Programming Considerations for the female powerlifter – Will Brown

July 25, 2017
Posted by Marc Keys
female powerlifting, how to train around mentrual cycle, Powerlifting, training for female, women
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It's that time of the month again!For a sweet article, of course! Seriously though, we're going to be examining the details that ladies who lift should take into consideration when building a programme. Including,...

19 Jul

crossfit, Programme, Strength and Conditioning

Training for CrossFit – A professional Strength and Conditioning Coach’s ideas on how to train for the most popular strength sport on earth.

July 19, 2017
Posted by Marc Keys
crossfit, Perodisation, program for crossfit, Programming, strength
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I’ve given CrossFit a fair amount of shit in my time, I won’t shy away from it some of the movement standards allowed by boxes and at competitions doesn’t really do much to put...

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...

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
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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
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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...

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
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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...

27 Oct

Athlete Advice, Powerlifting, Programme, Resoloutions, Strength and Conditioning, Uncategorized

How to be a better strength athlete. Powerlifting Advice that will never get old.

October 27, 2016
Posted by Marc Keys
Adivce, Attitude, Powerlifting, Professional, Psycology
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Apologies for not writing to this blog for a while I have been somewhat snowed under with other time commitments since pre-season hit in July of 2016. Now the dust is starting to settle...

11 May

Powerlifting, Powerlifting Technique, Programme, Technique, Training Attitude, Training Specifcity

Deliberate practice for powerlifting – Why just showing up is not nearly enough.

May 11, 2016
Posted by Marc Keys
Bench, Deadlift, Deliberate Practice, Getting better as a powerlifter, How to Powerlift, how to up your total, mastering powerlifting, Powerlifting, Programming, squat, Training
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TAKE AWAY ITEMS Never rest on your laurels improve in every aspect of your lifting. Be exacting on yourself high standards are essential. Always seek feedback subjective, objective, video, lifting partners and coaches. Have...

18 Apr

Fitness, Novice, Powerlfiting, Powerlifting, Programme

Learning when to push through and when to pull back as a self coached lifter.

April 18, 2016
Posted by Marc Keys
Adapting a programme, Bench Press, Deadlift, Getting Stronger, making a programme easier, making a programme harder, Powerlifting, Programming, squat, strength, Strength Training
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I’m what you might refer to as a self made man in the gym pretty much for 90% of my 12 year lifting life I have written my own programmes and devised my own...

16 Jan

25 - 20 - 15 Strength programme, Programme, Uncategorized

25 – 20 – 15 – The free three week strength programme that will get you stronger

January 16, 2016
Posted by Marc Keys
Free Programme, Novice Strength Programme, programme, strength programme, Stronger
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Everyone’s got to have at least one programme to their name so since numbers seem to be pretty cool and 5/3/1 was already taken why not put a programme out there that sounds like...

16 Sep

Powerlfiting, Powerlifting, Programme

Training to Build Strength not Display it.

September 16, 2015
Posted by Marc Keys
Powerlifting, Programming
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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...

22 May

Abdominal Training, Core, Fitness, Programme, Weights

Abdominal Training For the Win Part II

May 22, 2010
Posted by Marc Keys

In the last installment of this blog we looked at abdominal training and possible progressions for flextion and extension around the hip in this second installment we will be taking a look at rotation...