Strength & Conditioning Athletes
Your premier destination for performance training, rooted in science and fueled by passion. Whether you're an athlete, student, or weekend warrior, SCA helps you elevate your game.
Driven by Results, Grounded in Science
From specialist coaching to sport-specific conditioning, our founder brings academic excellence from Setanta College together with real-world athletic performance strategies.
Jaco van Rensburg
I have been training with SCA for over 5 years now. With their coaching, I was able to maintain my fitness and improve strength. But more importantly, they've helped me stay sharp and focused as I navigated a hectic work schedule and family life!
Fabian Rettenbacher
Working with SCA throughout my Ironman preparation elevated my performance to an elite standard. Their precision in programming, emphasis on strength, mobility, and injury prevention, and ability to tailor sessions to the specific demands of triathlon made a measurable impact on my endurance, power, and overall resilience. Their approach reflects true high-performance coaching.
Tailored Training for Every Athlete
Our training programs are designed to enhance your overall health & fitness. Our philosophy is simple: Smart training beats hard training. We eliminate guesswork and replace it with data-driven programming designed for your specific sport, position, and physiological needs.
Strength & Power Development
Utilizing Velocity-Based Training (VBT), Olympic lifts, and heavy compound movements, we program precise training blocks (periodization) to build muscle density and recruit fast-twitch muscle fibers. This is paired with plyometrics and loaded jumps for maximum rate of force development.
Cardio & Endurance
We move beyond long, slow distance running. Training focuses on specific energy systems, including interval training, repeated sprint ability (RSA), and conditioning that mimics your sport's work-to-rest ratios. We target improving your lactate threshold and VO2 max.
Flexibility & Mobility (Rehab)
This is not just static stretching. We use Functional Range Conditioning (FRC), soft tissue work, and specific activation drills (rehabilitation) to expand your active range of motion. We identify and correct postural imbalances and instability that could lead to injury down the line.
Soccer Practice
This session focuses on sport-specific conditioning using the ball, small-sided games (SSG), change-of-direction drills, and tactical conditioning under duress. We work on acceleration, deceleration mechanics, and rotational power specific to kicking, passing, and tackling.
What Our Clients Say About Us:
Tristan Miller
Training has had a massive impact on my performance and overall growth as a football player. It’s improved my fitness, ball control, and awareness on the field, while also shaping my mindset to stay focused and composed under pressure. Through consistent training, I’ve learned the importance of teamwork, discipline, and resilience, especially on tough days when things don’t go my way. It’s pushed me to set higher standards for myself, both physically and mentally, and to always look for ways to improve. Football training has taught me that progress doesn’t happen overnight; it’s built through hard work, patience, and dedication. Overall, it’s helped me grow not just as a player, but as a person who values effort, attitude, and consistency.
Jason Everdij
The high intensity training has enhanced my performance and improved my football tremendously. I feel far sharper on my feet than before and have improved my technical ability. The focus on in-game situations at a high intensity always has me well prepared for matches. I have definitely grown as a footballer and felt more motivated since I started training with Dylan. The more you practice, the better you will get.
Ebrahiem Davids
Working with SCA has been a life changing experience. Not only did they push me to reach my peak performance physically, but they also helped me build the mindset of a resilient athlete. Their guidance challenged me to break limits, stay disciplined, and trust the process. Through his coaching, I’ve grown stronger, faster, and more resilient — both on and off the field. I can confidently say I wouldn’t be the athlete I am today without his commitment to my growth. The guidance and knowledge he has provided not only made me peak at the right times but also taught me the importance of trusting the process. The most important lesson he has taught me is that rest and diet is just as important if not more than training.
Frequently Asked Questions
I'm not a professional athlete. Is this right for me?
Absolutely. We work with athletes across all levels—from elite professionals looking for a 1% edge to serious amateur/youth athletes aiming for collegiate spots or competitive success. If you are committed to improving your performance and reducing injury risk, this program is for you.
Where do I train?
We train at the Rondebosch Sports Facility Center including on-site fields.
How quickly will I notice an improvement in my performance?
You will typically feel a difference in strength and movement quality within 3-4 weeks. Measurable results (increased jump height, speed, and power outputs) are generally seen within a full 8-12 week training block. Consistency is key.
Is this just lifting heavy weights?
No. Our training is periodized and science-backed. While strength is a component, a full program includes mobility work, speed and agility drills, plyometrics, and injury rehabilitation. Every session is designed to transfer directly to your specific sport.
I’m coming back from an injury. Can I still train?
Yes, in fact, we specialize in injury resilience. We work closely with your physical therapist (if applicable) and modify your program to safely build strength around the injury, helping you return to play stronger than before.
What is the first step, and what does it cost?
The first step is always our Initial Athlete Assessment. This involves movement screening, strength testing, and a goal-setting discussion. The cost for this assessment varies by program type, but it is necessary to build a fully customized plan for you. Fill out the application form on our Home page to get started.
Contact Us
+27 073-989-6969 (Craig)
+27 078-707-9086 (Dylan)
54 Park Road , Rondebosch Oval , Rondebosch, 7700 Park Rd, Cape Town, 7700