strength - Cast Iron Strength

05 Feb

How to make training for size uncomplicated and effective

February 5, 2019
Posted by Marc Keys
Bodybuilding, how to get bigger, how to put on size, muscle size, strength, tanned
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After weight loss training to get jacked and tanned has to be the next most common training goal people have and just like weight loss most people over complicate the hell out...

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 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...

27 Feb

Rehab, Uncategorized

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...

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...

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). ...

28 Aug

Powerlifting, Squat

DEPTH BEFORE DISHONOUR – Phil Malin

August 28, 2017
Posted by Marc Keys
correct, depth, form, philosophy, squat, Standards, strength, technique
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The information superhighway was one of many phrases used to describe the Internet, a massive open library where ideas and ideals can be shared instantly to create greater understanding, enhance learning and join the...

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...

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...

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
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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...

16 Jan

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

How to be an awesome intern – things you should do if you want to stand out as a strength and conditioning intern.

August 18, 2016
Posted by Marc Keys
Conditioning, How to be a strength and conditioning coach, how to find an internship, Internships, Professional Sport, sports science carrer, strength, Strength and conditioning
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Strength and conditioning is busting at the seams with people in their early 20s who have come out of some degree programme but haven’t seen the inside of a gym or sports performance facility. ...

04 May

Environment, Powerlifting, Strength and Conditioning Research, Strength Sports, Strength training, Train, Training Attitude

What makes a great training environment? 4 Factors you should consider closely when you are putting together a training session.

May 4, 2016
Posted by Marc Keys
atmosphere, Environment, Gym, gym vibe, session, Set up, setting up a gym, strength
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There are lots of gyms around the world tens of thousands if not hundreds of thousands yet there aren’t many great gyms in the world or places with a great atmosphere. I’ve been in...

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...

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...

30 Jan

Goal Setting

Sticking at it – why you need to stop reading crap on the internet

January 30, 2016
Posted by Marc Keys
Goal setting, Motivation, Powerlifting, simplistic, strength
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I’ve had a pretty normal couple of days for a weekend but a couple of experiences and conversations have prompted me to write this quick article as I think it is a concept or...