The Robust Footballer
O'Neill Performance Systems
Football , Rugby, SoccerThe 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!
A1
Basic Pogo Series
2 x 5
A2
Deep Tier Squat Jumps
2 x 5
B
Max Hurdle Jump (Single)
1 x 10:00
C
Primary Squat
3 x 6
D
DL RDL
3 x 8
E1
Split Squat Isometric (Accumulation)
2 x 2:00
E2
Calf Raise Series (2 sets)
2 x 8
E3
Copenhagen (Full ROM)
2 x 4
Long Intervals (3 min / 2 min x 4)
A
4 x 3 minute run @ 85% MAS / 2 minute walk recovery This is to be a hard but repeatable effort. Aim to complete all efforts at the high end of your distance range. Each week keep progressing your distances (aim to complete each rep at the max distance for your level) Level Distance Targets: 1 - 565 - 595 metres (5:02 - 5:18 min/km) 2 - 600 - 630 metres (4:45 - 5:00 min/km) 3 - 635 - 675 metres (4:26 - 4:43 min/km) 4 - 680 - 725 metres (4:08 - 4:24 min/km) 5 - 730 - 780 metres (3:50 - 4:06 min/km)
A1
Dead Hang
1 x MAX
A2
Half Kneeling Throw
2 x 5
B
Plyo Push Up (Drop)
3 x 3
C
Bench Press
3 x 6
D1
Landmine Press
2 x 6
D2
1-Arm DB Row
2 x 8
E1
Bicep Choice
2 x MAX
E2
DB Lateral Raise
2 x 8
E3
Russian Twist (Closed Chain)
2 x 20
Early Off Season Acceleration + Sprint
A
5 x 20m sprints 1 minute rest between efforts 4 x 20m fly (20m build-up, 20m sprint) @ 90 % + 2-minute rest between efforts. 4 x 60m @ 70-80% (Stay smooth and keep a sexy technique at this lower intensity) Walk back + 1-minute recovery If you haven't sprinted for a while - ease into it. But if you're good to go - have a crack!
A1
Single Leg Pogo (4 ways)
2 x 6
A2
Overhead Lateral Flexion Walk
2 x 10
B
Triple Broad Jump
5 x 1
C
Trap Bar Deadlift
3 x 5
D1
Dips
3 x MAX
D2
Chin-Up
3 x MAX
E1
Nordic Isometric (Closed Chain)
1 x 1:00
E2
Push Up Isometric
1 x 1:30
E3
Garhammer Raise
2 x 6
Aerobic Intervals (2:1)
A
2 x 5 x 1-minute run @ 100% MAS / 30 seconds rest Rest 3-5 minutes between sets. Each week keep progressing your distances (aim to complete each rep at the max distance for your level) Level Distance Targets: 1 - 220 - 235 metres 2 - 235 - 250 metres 3 - 250 - 265 metres 4 - 265 - 285 metres 5 - 285 - 300 metres
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.
Start My 7-Day Free Trial
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!"
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
