The Robust Footballer

O'Neill Performance Systems

Football , Field Sports, Strength & Conditioning
Coach
JACOB O'NEILL

The Robust Footballer is an elite standard strength & conditioning training team, specifically designed to elevate the performance of local/amateur AFL athletes. The program follows a typical AFL cycle of off season, pre season and in season training periods with the program changing and adjusting accordingly.

We are now IN SEASON. This time of year, we split our main strength work into 2 sessions, the first being a "Force" dominant day and the second focusing more on "Power". This allows us to continue building strength and maintaining size while simultaneously become more powerful and robust. There is also an optional third session which is a low intensity full body circuit which can help with recovery pre or post game.

PRICE IN $USD

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Improve All Physical Qualities.
Develop your strength, speed and endurance in order to break games apart all while reducing the risk of injuries.
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Proven Training System.
This is not your typical 4-week program. It's a year-round training team committed to constant improvement. Say goodbye to doubts about your training and start relying on a proven system you can trust.
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A Fantastic Footy Community.
When you become part of our team, you join a community of AFL athletes from across Australia. Gain insights, receive tips, and unlock the secrets to improve both your physical attributes and football IQ.
Features
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Access To Personal Advice
Seeking personalised advice for your physical performance? Feel free to message me anytime for guidance and support!
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Programming 5 days per week
The off-season period provides 5 days of programming including 3 running based and 3 strength based sessions
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An Elite Community
Elevate your footy IQ with our tips, tricks, and banter from fellow athletes all while completing fun, competitive training.
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Delivered Through TrainHeroic
The best training app in the game.
Equipment
Required
BASIC GYM ACCESS (BARBELLS, PLATES, MED BALLS, DUMBBELLS ETC)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
FULL BODY - FORCE

A

Barbell Rebound Squat Jump

2 x 4 @ 44.09 kg

B1

Box Squat

3 x 4

B2

Drop Jump (30cm)

3 x 2

C1

B-Stance RDL

3 x 4

C2

Weighted Chin Ups

5, 3, 2

D1

Landmine Press (Half Kneeling)

6, 6, MAX

D2

Side Plank Raise

2 x 8

D3

Seated Calf Raise (Double Leg, BB)

2 x 6

Wednesday
FULL BODY - POWER

A

Trap Bar Deadlift

3 x 4

B

Maximal Pogos

3 x 8

C

Speed Bench

4 x 5

D

Nordic (Eccentric)

2 x 3

E1

Russian Twist (Closed Chain)

2 x 10 @ 33.07 kg

E2

Copenhagen (Short lever - active)

2 x 5

Arm Farm

F

Arm Farm

3 rounds 1. Bicep choice x 10-12 2. Tricep choice x 12-15 3. Lateral raise x 8-10 Rest 30s

Friday
OPTIONAL - FULL BODY CIRCUIT

A1

Push-Up

2 x MAX

A2

Inverted Row

2 x MAX

A3

Forearm Rolls

2 x 3

A4

Banded Hip Flexion

2 x 6

A5

Banded Hamstring Curl

2 x 8

A6

Med Ball Twist Throw

2 x 10

Coach
coach-avatar JACOB O'NEILL

B.Ex.Sc., Strength & Conditioning Coach. Currently prepare AFL players in their off season periods and assist in the physical development of many local/amateur level players. With a playing background in high-level local football (A grade VAFA, QAFL), and experience in elite settings (Richmond FC) , I understand the demands of AFL very well.

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Join the team today!

7-day free trial? What is there to lose? Don't be a fool, unless you enjoy missing out on gains and the chance to become an absolute legend.

Start My 7-Day Free Trial
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FAQs
Can females join the program?
Certainly! The training team is open to any individual seeking to enhance their athletic ability, regardless of their background or experience. All are welcome to join and pursue their goals of improvement.
What training experience is needed to join the team?
To follow the programs as outlined, it would be ideal for individuals with intermediate gym experience. However, all exercises can be adjusted for easier progression, and I am here to provide guidance and advice throughout the process.
Is my weekly training schedule customisable?
The way the program is laid out would be considered "optimal" but sometimes life isn't optional, so let me know and I can give you suggestions on how to get all the session in.
The Proof
verified-athlete-avatar Nick Bracher

Wodonga Raiders - Ovens & Murray

Verified Athlete

"Being a part of The Robust Footballer team has helped me increase size, strength and power on the field. My recovery after games has improved dramatically as well. Absolutely love being involved."

verified-athlete-avatar Christos Manoussakis

Old Trinity - VAFA

Verified Athlete

"Since joining the team, my physical performance has increased across the board. I've overcome chronic soft tissue injuries that hindered me before, now free to focus solely on game day performance. Highly recommended for any local footballer wanting to increase performance!"

verified-athlete-avatar Beau O'Neill

Murray Bushrangers - Talent League

Verified Athlete

"The program has elevated my fitness and strength to the next level. I have noticed a big difference in those two areas during games. The exercise selection is great over the course of the year and always provides a challenge."

verified-athlete-avatar Darcy Cameron-Reeves

Morningside Panthers - QAFL

Verified Athlete

"Having come off chronic soft tissue injury interrupted seasons in ‘22 and ‘23, I thought my career was coming to an end. But, after joining the program in the off season I felt stronger, fitter and more powerful than I have in a long time but more importantly, stayed on the field during the season."

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The Robust Footballer
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The Robust Footballer
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The Robust Footballer
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The Robust Footballer