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
OFF SEASON - LOWER BODY STRENGTH

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

Tuesday
OFF SEASON - LONG INTERVALS

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)

Tuesday
OFF SEASON - UPPER BODY STRENGTH

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

Thursday
OFF SEASON - SPEED/AGILITY 

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!

Friday
OFF SEASON - FULL BODY STRENGTH

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

Saturday
SATURDAY RUN CLUB

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

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.

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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!"

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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