Players aged 13 to 19. Any position, any club or school, any level. If your child wants to play in 2027, this is the base.

Do they need gym experience?

No. Every lift starts with an empty bar and is coached one rep at a time. Loads are set per player, never per group.

The head coach is BokSmart accredited and trained in first aid and CPR. 15 players, one coach, one floor. Tackle work is technique first, at walking pace before anything else.

Trainers, boots for Saturday, a water bottle and a towel. A gumguard for contact work. Everything else is at the gym.

What if they miss a session?

Tell the coach on WhatsApp before the session. The programme is built on 10 sessions, so missed work is caught up where the coach can fit it in. There are no refunds for missed sessions.

R1 500 via PayFast, straight after the sign up form. A spot is held once payment clears. Parents sign the indemnity in the form.

Back squat with spotters on the Goliath floor

Strong & Courageous Rugby In partnership with Goliath Fit for Purpose

No Base. No Season.

5 weeks of full gym and rugby basics for players aged 13 to 19 in Cape Town's South Peninsula. 5 Nov to 5 Dec, R1 500. Build the base that carries you into the 2027 season.

Grab Your Spot How Sign Up Works

15 spots only. Must commit.

The Programme

Full Gym. Rugby Basics. Five Weeks.

Two sessions a week. Thursday is the gym. Saturday is the gym and the ball. Every lift is coached from the ground up and scaled to where you are.

In the gym

Squat, hinge, press and pull, taught from empty bar up.
Trunk and neck strength for contact.
Sprint mechanics, change of direction and landing.
Conditioning that looks like a rugby match, not a treadmill.

On the ball

Catch and pass under pressure, both hands.
Body height, footwork and safe tackle technique.
Breakdown basics: ball presentation and clean out.
Game understanding you can carry into any position.

The 5 weeks

Outline is provisional until confirmed by the head coach.

Week 1Screen and foundationsMovement screen, baseline tests, bar skills.
Week 2Strength baseLoad the big lifts. Catch and pass.
Week 3Power and contactJumps, throws, tackle technique.
Week 4Speed and conditioningSprints, repeat efforts, breakdown work.
Week 5Test and carry it forwardRetest, review, your off season plan.

When

5 Nov to 5 Dec.

10 sessions over 5 weeks. Arrive 10 minutes early. Sessions start on time.

ThursdayTeen
6 PM to 7:30 PM Gym sessionStrength, speed and conditioning. Ages 13 to 19.
SaturdayTeen
8 AM to 10 AM Gym and rugby basicsLift first, then the ball. Ages 13 to 19.

Goliath Fit for Purpose Gym, Unit 16B, Fish Eagle Park, Kommetjie Road. Open in Maps

Head Coach

Jonathan Raphael.

20 years of coaching across South Africa and the Netherlands. Programmes and coaching built on two decades of coaching and leadership experience.

World Rugby Level 2 BokSmart accredited B.Ed First Aid and CPR

Head of Rugby, Sun Valley Primary School, 2018 to 2022. Built the pathway from U7 to U13.
Strength, conditioning and analysis coach, Western Province Rugby Academy, 2014 to 2017.
Assistant Coach, Netherlands national LTAD academy, 2009 to 2011. Two unbeaten seasons.
Head Coach, Masiphumelele Rugby Club 1st XV, 2023 to 2024.
Qualified teacher. 15 plus coaches recruited, mentored and accredited.

Jonathan Raphael coaching a class on the Goliath floor

Jonathan Raphael on the floor at Goliath Fit for Purpose.

Parents

Straight Answers.

What parents ask before they sign a 13 to 19 year old up for a gym and rugby block.

Who is it for?: Players aged 13 to 19. Any position, any club or school, any level. If your child wants to play in 2027, this is the base.
Do they need gym experience?: No. Every lift starts with an empty bar and is coached one rep at a time. Loads are set per player, never per group.
Is it safe?: The head coach is BokSmart accredited and trained in first aid and CPR. 15 players, one coach, one floor. Tackle work is technique first, at walking pace before anything else.
What do they bring?: Trainers, boots for Saturday, a water bottle and a towel. A gumguard for contact work. Everything else is at the gym.
What if they miss a session?: Tell the coach on WhatsApp before the session. The programme is built on 10 sessions, so missed work is caught up where the coach can fit it in. There are no refunds for missed sessions.
How do I pay?: R1 500 via PayFast, straight after the sign up form. A spot is held once payment clears. Parents sign the indemnity in the form.

Something else? Read the full terms and commitment or ask on WhatsApp.

Contact and Location

Talk to the Coach.

Questions about fitness level, injuries or dates. WhatsApp is quickest. Email works too.

WhatsApp 083 705 6605 Email jonathan@1vnine.com

Where we train Goliath Fit for Purpose Unit 16B, Fish Eagle Park, Kommetjie Road, Cape Town. Open in Google Maps

15 spots. Must commit.