The Robust Footballer

O'Neill Performance Systems

Football , Rugby, Soccer
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.

1) Elite Standard Strength & Conditioning Program Experience the results of an elite-level training program. Utilising methods used to prepare elite AFL players for the rigours of AFL football.

2) Program Year Round The training team is meticulously tailored to align with the different stages of the football season, including the off-season, pre-season, and in-season. Each stage focuses on specific goals and requirements, optimising your performance for each phase.

3) Expert Guidance and Community Receive expert guidance from a community of local athletes with experience at all levels of AFL. Connect with like-minded individuals, exchange insights, and gain valuable advice from those who understand the challenges and demands of the sport.

Whether you're a seasoned athlete or a rising star, the program is tailored to help you achieve your maximum potential on the field. Get ready to harness new levels of strength, speed, and endurance!

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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. Reach your athletic potential.
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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 tailored guidance and support!
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Programming 5 days per week
Experience our off-season programming: 6 weekly sessions including 3 strength days and 3 running 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
PRE SEASON - LOWER BODY STRENGTH

A1

Rudimentary Pogo Series

2 x 10

A2

Deep Tier Lateral Bounding

2 x 5

B

Reactive DB Jumps (short contact)

3 x 3

C1

Primary Squat

4 x 4

C2

Depth Jump

4 x 2

D

DL RDL

3 x 4

E1

Lateral Lunge Choice

2 x 5

E2

SL Bent Knee Calf Raise (ISO)

2 x 1:00

E3

Landmine Rotations

2 x 12

Tuesday
PRE SEASON - UPPER BODY STRENGTH

A1

Dead Hang

1 x MAX

A2

Kneeling Med Ball Chest Pass

3 x 4

A3

Med Ball Scoop Toss

3 x 6

B

Bench Press

5, 5, 3, 3

C1

Landmine Z-Press

2 x 5

C2

1-Arm DB Row

2 x 6

D1

Incline Bicep Curl

3 x 8

D2

DB Lateral Raise

3 x 6

Friday
PRE SEASON - FULL BODY STRENGTH

A

Oscillating Split Jump

2 x 8

B

Zig-Zag Broad Jumps

3 x 4

C

Trap Bar Deadlift

4 x 4

D1

Weighted Push Ups

4 x 6

D2

Chin-Up

4 x 1

E1

SL Bridge with co-contraction (wall)

1 x 1:30

E2

Cable Rotation

2 x 6

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
Is this program specifically for AFL players?
This program is not limited to a specific sport. It is suitable for field-based sports such as rugby, soccer, and more. It's also perfect for individuals aiming to enhance multiple athletic qualities simultaneously.
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.
Can my whole club sign up?
Absolutely! Currently, I am taking one club per league. Discounted rates apply for a minimum number of athletes. Get in contact with me for a chat about how we do this.
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!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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