First Rep Rugby Conditioning

28/04/2026

Valke victory against Toyota Cheetahs. What an privilege. 🙏🏻

Reach out if you need professional help to improve your rugby game on the field.

Group sessions, one-on-one, programming or nutrition planning.

Feel free to ask. That is the first step to change is to take action.

Huge Victory for Coach Zander van der Merwe! 🏉🔥

​What a result! We are absolutely bursting with pride for our very own Coach Zander Van Der Merwe following the Valke's massive 43–36 win over the Toyota Cheetahs in Round 7 of the SA Cup! 🏆

​To take down a powerhouse like the Cheetahs is no small feat, and it serves as a massive inspiration to everyone here at Kempton Park Rugby Club.

​A Lesson for Every Player
​This victory is more than just a scoreline; it’s a blueprint for success. We hope all our KPRC players take note: anything is possible when you buy into the vision, stick with your coaches, and execute the plan.

​Success doesn't happen by accident:
​Trust the Process: Listen to the guys who have been there.
​Accountability: Hard work starts with the person in the mirror.
​Discipline: Doing the small things right leads to big results.

​Thank You, Coach Zander!

​Zander, we see the tireless effort you put in at our club, and seeing you succeed on this stage is incredible.
Thank you for your dedication to KPRC and for showing our players exactly what can be achieved through grit and commitment.

​Let’s carry this winning energy into our next training session! Go Valke! Go Kempton!
​

11/04/2026

We all know that matches aren't won just on Saturdays—they’re won in the gym and on the training field during the off-hours.

​One of our very own coaches, Zander Van Der Merwe , is running First Rep Rugby Conditioning , and he’s opening up slots for those of you looking to take your game to the next level. This is a fantastic opportunity to get high-performance, rugby-specific training on the days we aren't practicing as a club.
​Whether you're looking to bulk up, sharpen your speed, or get your nutrition on point for match day, Zander has you covered.

​What’s on Offer?
​Group Sessions: Monday & Wednesday (17:00 – 18:00) | R500 pm
​S&C Gym Programming: Individualized, position-specific plans | R650 once-off
​Nutrition Guidelines: Fuel your body for recovery and performance | R650 once-off
​Private Coaching: The full package with ongoing accountability | R1000 pm

​Why Join?
​This isn't just about the club; it’s about your personal growth as an athlete. Strengthening your body now means fewer injuries and more impact on the pitch. Let’s support our own and put in the extra work that makes the difference between a good season and a great one.

​Ready to start?

Get in touch with Zander directly:
📞 066 2343 499
​Let’s get to work! 💪🟢⚪️
​

02/04/2026

Heavy weights are not always necessary in season. Strength Maintenance is the mission. Body Recovery is key. Pre/ Rehab is compulsory. Eating right is great.
Stay hydrated.

13/03/2026

Another great session with KWRC. Give this session a go. 👇

25min AMRAP minimum of 4 people in group
5reps Deadlift heavy
Into 50m sprint and back
Players that rest should pass a 15kg medicine Ball.

Rules:
- Medicine Ball is not allowed to be put down.
- Next player start deadlift once 5reps are complete.
- Barbell should keep on moving meaning quick swop.

11/03/2026

11/03/2026

I have partnered with Kempton Wolwe Rugby
To be there Strength and Conditioning coach. Hoping to bring our local club back to where it should belong. Join us for training on Tuesday and Thursday nights at 18h30-20h15 Barnard Stadium. In addition my own private group sessions will be on a Monday and Wednesday from 17h00-18h00.

06/03/2026

Goeie dag almal. Dankie dat julle belangstel. Ek is baie opgewonde om bekend te stel dat ek Zander van der Merwe Rugby Strength and Conditioning program's gaan afrig. Ons gaan fokus op alle ouderdoms groepe van 7-29 jaar. omrede daar is klomp spelers jonk of oud wat nooit bloot gestel was aan professionele rugby specific strength and conditioning nie. Ek gaan Seker maak dat my speler die regte nodige form en tegniek het in verskuie situasies om hom of haar reg te ontwikkel as n rugby speler. Ek gaan barbell lifts strength ook doen om spier te bou en dit te kan oordrae op die rugby veld. A frames, Tyres, Plate , Barbell met genoeg plate om die sterkste spelers grond toe te bring. Kom kyk wat ons doen op n Maandag en Woensdag aand 17h00 tot 18h00. Sien uit om a pad saam julle te stap. Groete, Zander.