The Robust Footballer
O'Neill Performance Systems
Football , Field Sports, Strength & ConditioningThe 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
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
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
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
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.
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.
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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."
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!"
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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.
The Robust Footballer
The Robust Footballer
The Robust Footballer
