1-to-1 coaching
- In-person sessions at ION Strength & Conditioning, booked through the gym
- Coached technique on the squat, bench, deadlift and Olympic lift variations
- A programme built around your goals and your week
S&C coach · South Wales and online
Science-led.
Coach-delivered.
I'm Matt, an MSc-qualified strength and conditioning coach in South Wales. I coach college teams, gym clients in Cardiff and people online, and I'll write a programme that fits your sport, your schedule and where you're starting from.
MSc Strength & Conditioning · Cardiff MetBSc Sport & Exercise Science · First ClassLead S&C coach · Coleg y CymoeddIUSCA member
I'm…
Ways to work together
Every option comes with a properly periodised programme and the app to run it. Online programming starts at £40 for 4 weeks. 1-to-1 PT is booked through ION Strength & Conditioning, and teams and testing are priced on enquiry.
Online programming
- Your programme on your phone, session by session
- Log your sets and see last time's numbers
- A monthly online meeting, and message me any time
Teams and academies
- Gym and field S&C planned around the fixture list
- Match-day warm-ups and return-to-training
- Squad readiness and load monitoring
Testing and profiling
- Jump, sprint and 30-15 IFT fitness testing
- A clear one-page report for each player
- Retesting that shows what's improved
The app · everything in one place
Your programme on your phoneEvery session, set and cue, ready when you are
Last time's numbersSee what you lifted last week before you load the bar
Daily check-inSleep, energy and soreness, so training fits how you feel
Progress you can seePersonal bests, test results and trends
Simple pricing
Pay for a block of training up front. When it ends, you choose whether to carry on.
Every plan includes
- A programme written for you, on your phone
- A monthly online meeting with me
- Message me any time with questions
- Weekly check-ins and video form checks
- Log every set and see last time's numbers
1-to-1 personal training is booked through ION Strength & Conditioning. Teams and testing are priced on enquiry. Every option starts with a free consultation.
Try it free
Free Taster Week
Two full-body gym sessions to try this week, with sets, reps, coaching cues and how heavy to go. A taste of how I coach before you commit to anything.
- 2 full sessions, about 45 minutes each
- Sets, reps, rest times and coaching points for every exercise
- Warm-up, cool-down and a simple effort guide
- A swap for every exercise if the kit is busy
- Print it or keep it on your phone
From first chat to first PB
A quick chat
Your goals, training history, injuries and how much time you've really got.
Baseline testing
A few simple tests so we know exactly where you're starting from.
Your programme
Planned in blocks around your sport and your life, and on your phone.
Review and progress
Every block is checked against your numbers before the next one starts.
Hi, I'm Matt
Born in Mauritius, raised in Ireland, South African family, Welsh postcode. Passport control loves me.
5countries I've played rugby in
3sports I coach: rugby, football, netball
1stClass degree, now finishing an MSc in S&C
LeadS&C coach at Coleg y Cymoedd
I was born in Mauritius into a fully South African family, grew up in Ireland and now live in Wales, so my accent has picked up a little from everywhere. You can probably guess who I'm expected to support at a Rugby World Cup. The one constant through all of it has been sport.
Rugby took me around the world: the Junior Cup with St Gerard's in Ireland, Mauritius 7s from U17 to U19, a tournament in Utah with the Celtic Barbarians (an invitational Canadian side), Lansdowne U20s in Dublin, a year at the Stellenbosch Academy of Sport in South Africa, and Welsh Championship rugby with Cardiff Met. Five countries, a lot of early gym sessions and more ice baths than I'd like to count.
Read more about me
Somewhere along the way I realised I enjoyed the programme as much as the game. Today I lead S&C at Coleg y Cymoedd for men's and women's football, women's rugby and women's netball, coach with Wales Netball, and work with gym-goers and athletes at ION Strength & Conditioning. Before that I coached at Newport RFC and Cardiff Rugby, where I led the U16s, stepped up as interim lead of the Junior Academy for two months, and assisted across both the Senior and Junior Academies. I've also coached with TASS and Cardiff Met Women's rugby.
On paper: a First in Sport & Exercise Science from Cardiff Met, and an MSc in Strength & Conditioning that I'm finishing now. In practice, it means I can tell you exactly why you're doing an exercise. I'll keep it short unless you ask.
How I coach: test where you are, plan the work, explain the why, and adjust as we go. No fads, no guesswork, and never "trust the process" without telling you what the process is. I've been the athlete on the end of both good and bad programmes, so I know the difference it makes.
2026–Lead S&C coach: men's and women's football, women's rugby and women's netball, Coleg y Cymoedd
2026–S&C coach, Wales Netball
2025–S&C coach, ION Strength & Conditioning
2026S&C lead, Newport RFC 1st XV
2025–26U16 S&C lead and interim Lead S&C coach (2 months), Cardiff Rugby Junior Academy
2025–26Assistant S&C coach, Cardiff Rugby Senior and Junior Academies
2024–25Assistant S&C, TASS (Talented Athlete Scholarship Scheme)
2024–25Assistant S&C, Cardiff Met Women's 1st XV
- IrelandSt Gerard's Junior Cup team
- MauritiusMauritius 7s, U17 to U19
- USACeltic Barbarians, a Canadian invitational side, in Utah
- IrelandLansdowne U20s
- South AfricaStellenbosch Academy of Sport
- WalesWelsh Championship rugby, Cardiff Met
On and off the pitch
Short reads on training
Plain-English tips from the gym and the pitch, backed by peer-reviewed research.
New Injury prevention · 3 min readNordic curls: look after your hamstringsIf you play football or rugby, you probably know someone who has pulled a hamstring. The Nordic curl is one ex…Read · 3 references →New Recovery · 3 min readSleep is your best supplementIf you only change one thing this month, make it sleep. In one study, college basketball players who aimed for…Read · 3 references →New Training · 3 min readWhy your warm-up mattersA good warm-up isn't a jog and a few stretches. I use a simple order: raise your temperature with light cardio…Read · 3 references →New Netball · 4 min readStrength training for netballNetball is a sport of landings. A systematic review of netball injuries found the ankle and knee are the most …Read · 4 references →
Questions people ask
How does online coaching work?
We start with a free consultation and a short health questionnaire. I then write your programme, and you train from your phone: every session, set and cue is there, and you log as you go. Each week you send a quick check-in, once a month we have an online meeting to review progress and plan what's next, and you can message me any time with questions.
Can I book 1-to-1 sessions?
Yes. In-person personal training is booked through ION Strength & Conditioning, so get in touch with the gym or message me and I'll point you in the right direction.
Where are you based?
In person, I coach in Cardiff at ION Strength & Conditioning, and I'm the lead S&C coach for teams at Coleg y Cymoedd. Online coaching works wherever you are in the UK or abroad: your programme, check-ins and messages are all in the app.
What is strength and conditioning?
Strength and conditioning (S&C) is training that makes you stronger, faster, fitter and more robust: lifting, jumping, sprinting and conditioning work, planned in phases around your sport or goals so you perform when it matters and lower your risk of injury.
Do I need a gym?
Most programmes are built for a gym, but I can plan around home training or limited kit. Tell me what you have access to.
What happens after I pay?
You get access to your programme in the app, usually the same day. If anything in your health questionnaire needs a closer look, I'll check in with you first.
Can I cancel?
You pay for 4, 8 or 12 weeks at a time, with no long contract. When your block ends, you decide whether to carry on. See the terms below for refunds.
I'm new to training, or coming back from injury. Is this for me?
Yes. Everything is built around where you are now. You'll fill in a health questionnaire before starting, and for some injuries or conditions I'll ask you to check with a GP or physio first.
Do you coach under-18s?
Yes, with a parent or guardian's consent. Please ask a parent or guardian to get in touch first.
Is my information private?
Yes. Only you and I can see your training, check-ins and messages. Read the privacy notice for the details.
Enquire
Let's talk about your training
Tell me what you're working towards and I'll come back to you with how I can help, usually within a couple of days.
Email: matt@mpstrengthconditioning.co.uk
Or message me on Instagram: @mp.strengthconditioning