Uncategorized - Cast Iron Strength

27 Feb

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...

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...

23 Oct

Uncategorized

How to set up and perform a good sumo deadlift – Gavin Laird

October 23, 2017
Posted by Marc Keys
classic powerlifting, Deadlift, Deadlift set up, how to, raw sumo, Sumo Deadlift
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Put on your Druids hat, stand in a chalk fairy circle on the platform and get ready to perform some Magick that will turn your stinky “wide stance conventional” deadlift into something more pleasing...

22 Sep

Uncategorized

Ten things “normal” people do, that you should avoid like the plague – Part 1.

September 22, 2017
Posted by Marc Keys
Advice, normal, Rant
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Do you ever get the feeling that you’re just coasting through life going from work, heading home watching TV, heading to bed and before you know it another 5 years have passed and the...

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
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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...

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...

13 Jun

Strength and Conditioning, Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR Version – June 2016

June 13, 2016
Posted by Marc Keys
Conditioning, Cricket, Getting bigger, getting faster, Getting Stronger, Muscle Density, speed training, Sports Training, Strength and conditioning
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Does getting stronger make soccer players faster?William Styles et al looked at the effect of 6 weeks of strength training utilising the squat exercise (2x per week utilising 80-95% RM) had on 5,10 and...

13 Apr

Interesting Snippets of Strength and conditioning research, Journal of Strength and Conditioning Research, Journals, Strength and Conditioning Research, Systematic review, Uncategorized

Strength and Conditioning Research the TL;DR Version – April 2016

April 13, 2016
Posted by Marc Keys
Banded Squat, Bench Throw, Functional Movement Screening, High intensity training, Kiser, Pneumatic strength training, Recovery from Exercise, research, Rugby Players, Tennis, Upperbody power, westside
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The Reliability of Functional Movement Screening and In-Season Changes in Physical Function and Performance Among Elite Rugby League Players Waldron et al looked at the correlation between the functional moment screening tests (12 in total)...

03 Apr

General Advice, General Training, Opinion, Uncategorized

How to lift weights and not be a bellend. 7 Steps to being a better gym user.

April 4, 2016
Posted by Marc Keys
Advice, Gym, Opinion, Satire
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TL;DR - This post is highly opinionated and contains naughty words. If you have a tendency to take things personally or don't want to have your exercise views challenged please click the back button.Lifting...

23 Mar

Journal of Strength and Conditioning Research, Science, Sports Science, Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR Version – March 2016

March 23, 2016
Posted by Marc Keys
best way to programme for sports, best way to programme speed, Daily undulating perodisation, DUP, Endurance, sled sprinting, speed training, sports specific training, strength
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If you train both fitness and strength for either sport or your own enjoyment and want optimal adaptation than it may be wise to alternate fitness and strength based days in your programme. If strength...

05 Mar

Powerlifting, Powerlifting Technique, Uncategorized

The Boris Sheiko Experience – London Seminar – 28th February 2016

March 5, 2016
Posted by Marc Keys
Bench, Deadlift, IPF, London, Powerlifting, Programming, russian powerlifting, Sheiko, squat, UK seminar
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Kirill Sarychev and his 335 kg unequipped bench press is just one of the many reasons when Mr. Sheiko speaks wise men listen. It's 4 am and I am leaving my flat in Edinburgh...

04 Feb

Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research – The TL;DR Version – February 2016

February 4, 2016
Posted by Marc Keys
ankle injury prevention, Ankle Recovery, back squat, balance training, Becoming more explosive for tackling, Ice Baths, Multiple session recovery, proprioceptive training, Recovery, Rugby, Rugby union, Single leg vs Double leg, split squat, squat vs lunge, Squats for speed training
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TL;DR DigestThrowing the kitchen sink at recovery can have a small increase on repeated anaerobic win gate performance during a day's training. Compression garments are again shown to be no better than control. If you want...

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...

13 Jan

Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR version – December 2015

January 13, 2016
Posted by Marc Keys
research, Science, sports science, Strength and conditioning
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TL; DR – the use of bands for deadlift might be a good strategy for increasing the power or velocity aspects of the lift but seems to be of little worth if greater total...

16 Dec

Dietitian, Nutrient, Nutrition, Powerlifting, Uncategorized

The Powerlifter’s Diet – Protein

December 16, 2015
Posted by Marc Keys
Diet, how much, hypertrophy, Powerlifting, protein, size gain, strength gain, when to take protein
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Diet is an important part of any physical preparation programme your nutrition is one of the main contributors to your ability to recover from training and to perform in training and competition. Nutrition advice...