Powerlifting - 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...

04 Sep

Powerlifting, Rehab, Uncategorized

How to return to training after a back injury – a case study – Step one getting back to training

September 4, 2018
Posted by Marc Keys
Back pain, case study, Powerlifting, rehab
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My name is Marc and I have a back spasm. The first important step to solving a problem or issue is to admit you have a problem or issue.https://www.instagram.com/p/BmbOMJSBJaz/?taken-by=castironstrengthWeek Commencing the 13-August-2018 I had my...

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...

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...

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...

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...

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...

10 Oct

Squat

Let’s discuss squat depth and why you should shut the fuck up.

October 10, 2017
Posted by Marc Keys
Barbell, depth, Instagram Experts, Internet Experts, Powerlifting, strength
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Powerlifters doing powerlifting stuff on the internet. That squat is high says the thirteen-year-old kid who just got his first York weights set for Christmas and has read starting strength (god help us all). ...

20 Sep

Athlete Advice

Accessorising For Your Level – Matthew Coppenhall

September 20, 2017
Posted by Marc Keys
accessories, advanced, intermediate, novice, Powerlifting
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How much accessory work should you be doing? Something I’ve learned over the years is the role and value of performing accessory work at different levels/stages of your lifting “career”, I use the word...

13 Sep

Athlete Advice, Attitude, Being Honest., Strength and Conditioning

Lessons Learned – painful experiences in the world of strength training, part 1. – Gavin Laird

September 13, 2017
Posted by Marc Keys
know, knoweldge, philosophy, Powerlifting, Training
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I started training as a teenager sometime in the mid 1990’s; started helping others with their training round about 1998 and opened my first gym just after the start of the current millennium. I’ve...

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...