Uncategorized - Cast Iron Strength

30 Apr

Strength and Conditioning Research, Uncategorized

Interesting Snippets of Strength and Conditioning Research – April 2013

July 3, 2013
Posted by Marc Keys

How Do Different Warm Up Intensities and Durations Effect 1RM Leg Press?Renanto Barroso et al of the University of Sao Paulo Brazil looked at the effects of 4 different warm up condition vs a control condition on the...

23 Apr

Uncategorized

Russian Raw Powerlifting Standards

April 23, 2013
Posted by Marc Keys

Based of the Unified Sports Classification System of the USSR and Russia Looks like I need to get my finger out and start training harder :

22 Apr

Uncategorized

Scottish Open 2013

April 22, 2013
Posted by Marc Keys

We got there for 10.50 weighed in at 100.5 and was ready to go pretty stress less experience.There were 40 lifters in a tiny venue so everyone knew we were going to be in...

17 Apr

Uncategorized

Three Phrases that do not and can not exist.

April 17, 2013
Posted by Marc Keys

This is a topic I find myself coming back to on a fairly regular basis and it is something I personally put a huge premium on in both my own training and the training of others....

04 Apr

Uncategorized

3 Really Easy ways to be a better athlete that most people just don’t do.

April 4, 2013
Posted by Marc Keys

1 - being in shapeCarrying extra body fat around is a common sin for a lot of sports players be it recreational or at a high level. I am in contact with international level...

02 Apr

Uncategorized

5 Things at the moment that make my life more worthwhile.

April 2, 2013
Posted by Marc Keys

1 - Google DriveI am going to have to admit I am a fan boy of the whole googles ecosystem (gmail, youtube, blogger et al) but drive is really something. I use it to...

19 Mar

Uncategorized

Learning the Clean and Jerk with out a coach – a practical solution to a practical problem.

March 19, 2013
Posted by Marc Keys

Many people see the sport of weightlifting or see some videos on youtube or people in the gym performing this exercise and think AWESOME I HAVE TO DO THAT!And that's because the clean and...

13 Mar

Uncategorized

Iron Monolouges episode 14 – The Bell Curve Of Practice

March 13, 2013
Posted by Marc Keys

Sub heading - why feedback in a gross motor skill sport might be pretty much useless most of the time.

12 Mar

Uncategorized

Three Benefits to Exercise and Nutrition you’ve probably never thought of

March 12, 2013
Posted by Marc Keys

1 - Improve your ability to save money, do the right thing and be less violent in life.Self control is one of the biggest dividing factors between having a happy life or a more...

07 Mar

back training, Bodybuilding, Uncategorized

Exercises I dislike – Episode one – The Bent Over Row

March 12, 2013
Posted by Marc Keys

Everyone has a list of exercises they don't like and for whatever reason so I thought it might be a fun and maybe even an informative exercise (pun not intended) to list out some...

05 Mar

Strength and Conditioning Research, Uncategorized

Interesting Snippets of Strength and Conditioning Research March 2013

March 12, 2013
Posted by Marc Keys

Foam rolling and Force Production Graham Z McDonald et al of the Memorial university of Newfoundland Canada looked at the acute effect of self myofasical realise on range of motion at the knee joint. Eleven healthy males subjects took part in the...

04 Mar

Uncategorized

Three Not so obvious positive effects of diet and exercise

March 4, 2013
Posted by Marc Keys

01 Mar

Uncategorized

32 Weeks to become a better lifter – Phase 1 – Building a base

March 1, 2013
Posted by Marc Keys

In the run up to the launch of my new training website which will go live at castiornstrength.com some time in the next month or two I will keep you informed as I progress....

27 Feb

Uncategorized

Ivory Tower Fitness – Science and real world application

February 27, 2013
Posted by Marc Keys

In this deviation from the norm we talk about the problems with the way people use research in the fitness, nutrition and supplement word. We talk about how you can better inform your...

24 Feb

Uncategorized, warming up

Warming up to lift what’s useful and what’s wasteful?

March 12, 2013
Posted by Marc Keys

This is an area of people’s programmes that usually falling into two categories- Massively over thought - Not even thought about.Warming up is a fairly important part of your training session it can sometimes...

20 Feb

Uncategorized

Why Girls Should lift Weights!

February 20, 2013
Posted by Marc Keys

in this episode we address one question and it's a common one why women should be lifting weights.

19 Feb

Uncategorized

Three Things you can do to get stronger.

February 19, 2013
Posted by Marc Keys

1 - Realise the intensity of your training isn't just confined to doing sets of 1 to 3 reps with a maximal weight.Intensity of weight training is typically defined as a percentage of your 1 RM...

18 Feb

Uncategorized

What’s Important?

February 18, 2013
Posted by Marc Keys

Sometimes in life you get a bit of news or have a conversation that instils a moment of clarity. Suddenly you can see above everything in your life and in that instant you know what's important to...