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.
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.
See What Our Clients Say About Us
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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