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Matthew Rains Strength & Conditioning

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Matthew Rains Strength & Conditioning

Co-Director and Head of Athletic Development at AVOLVE Performance

05/11/2026

Need something quick and easy to go off to help prepare your fitness for team sports? Then save this post and make your own conditioning plan no matter where you are in the year.

Using the heart rate method that I first saw the weapon Caleb Handley utilise is such a simple and quick way to start to figure out what you might need to work on.

From there you’ll know if you need to work more on the lower intensity or aerobic side of things more - aiming to accumulate volume and developing your bloody supply ability or whether or not you need more work at higher intensities to work on your ability to utilise that supply.

Where you’re at in the season will dictate how often you should be utilising these sessions, what focuses you should be working on (as you have to factor your training will cover adaptations for you - in particular lower intensity aerobic work) as well as how you do them (on or off feet for load management)

28/10/2026

I use to think training was just about lifting heavy and sprinting fast.

This does work to a degree.

But it wasn’t necessarily about the heavy mass.

It was about training at high force and high velocity.

And my mindset shifted once I not only saw the data, but felt what it was like to train power with these strategies and intensities.

High force doesn’t only mean grinding out weights, you can get there even further training more violently.

Not only are you training higher force, but you’re training the velocity qualities needed for sporting performance.

25/10/2026

Training week highlights:
- On the cusp of a 10m fly PB - captured by Andrew Nguyen 🇻🇳 🇦🇺
- T.A.G trap bars 240kg x 3, insanely loadable lift introduction, feeling like Bradley cooper in American sniper
- Mucking around with the exergenie with some drilling
- Sorry Felipe Lemos-Da Silva | Combat & Youth Sports S&C Coach , please don’t arm bar me
- Keeping the cleans in check
- Box squats > 0.6m/s, sticking to mass and lower velocities this block to get on top of a niggly patella tendon
- block 2 of Hank the Golden Retriever 🐾 acclimation program

21/10/2026

“I instantly felt a different with how hard I pushed” - if only I had a nickel for every time I heard an athlete say this after using a velocity tracker for the first time.

Measuring your training is genuinely game changing, especially anything requiring high power and velocity.

Here is one of the many principles we include in our power training system - getting stronger at a faster speed.

And it may very well be the most simplest of the lot.

Simply pick a velocity cut off, and strength train like you usually would.

Intern goes up, force inevitably goes up, acceleration is developed and to top it off you feel fresher for the rest of your session.

Simple stuff.

09/10/2026

Current upper body I’ve been following for the last month with some good success. Bench is getting both more powerful and stronger to numbers I haven’t hit at this bodyweight.

Love utilising large ROM with accessories for both myself and the athletes I coach in order to not only develop muscle better (recent research suggesting large muscle stretch under load being ideal) but also to keep building resilience that may be exposed in the chaotic sporting environment, explore movement options and hone in on mobility in a variety of ranges.

P1) Speed Bench Press (great power exercise to ensure were developing acceleration force capabilities - also primes nicely for heavy bench after)
A1) Heavy Bench Press
A2) Supinated Chin Ups (using top set to tap into some sheath strength work but to also make the back offs feel lighter and can tend to get more volume)
B1) DB Incline Bench Press
B2) Single Arm Cable Row
C1) Lu Raises (these torch your traps)
C2) GHD Spider Curls (stolen from the grapple king Felipe Lemos-Da Silva | Combat & Youth Sports S&C Coach)
C3) Ball (keep it fun)

Address

142 Maroubra Road, Maroubra
Sydney, NSW
2035

Opening Hours

Monday	5am - 8pm
Tuesday	10am - 5pm
Wednesday	5am - 8pm
Thursday	10am - 5pm
Friday	5am - 8pm

Website

http://www.avolveperformance.com.au/

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