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.
OFF SEASON DATES 30th September '24 - 17th November '24 Consisting of; Three gym, two running conditioning and one speed session. Focus during this block is to increase your eccentric strength, build some muscle, increase your anaerobic threshold and aerobic capacity all while improving your ability to accelerate.
PRE SEASON DATES (PRE-CHRISTMAS) 18th November '24 - 22nd December '24 Consisting of; Three gym, one running conditioning session and recommendations for team training sessions. Focus during this block is to begin working on improving maximal strength while also improving your lower limbs elasticity and continuing your anaerobic and aerobic development around your team trainings.
PRICE IN $USD
A1
Keg Toss
2 x 3 @ 8.82 kg
A2
Depth Jump (Long Contact Time)
2 x 2
B
Front Squat
4 x 6
C
BB RDL
3 x 6
D
Reverse Lunge (BB or DB)
2 x 5
E1
Copenhagen (Short lever - active)
2 x 5
E2
Calf Raise (BB Double Leg)
2 x 8
Anaerobic Capacity - 200's
A
2 x 4 x 200m 2'R reps/ 5'R sets Fittest: <32s Fit: <35s Least Fit: <38s
A
Bear Crawl (Forward & Back)
2 x 10
B1
Plyo Push Up (Drop)
2 x 4
B2
Supine Overhead Med Ball Throw
2 x 4
C
Bench Press (BB or DB Flat)
4 x 8
D1
DB Shoulder Press (neutral)
3 x 8
D2
Lat Pulldown
3 x 8
E1
Inverted Row
2 x MAX
E2
Russian Twist (Closed Chain)
2 x 10 @ 22.05 kg
Arm Farm
F
2 rounds Bicep choice x 10-12 Tricep choice x 10-12 Choose weight that causes failure between 10-12 reps. Rest 60s between sets
Acceleration + Speed
A
IN-PERSON ATHLETES: 3 x 10m heavy resisted, 3 x 20m light, 3 x 20m unresisted 2'R reps/ 5'R sets 4 x 50m @100% / 3'R ONLINE ATHLETES: 5 x 30m hill sprints / 2'R, 5 x 20m accel / 2'R 4 x 50m @100% / 3'R
Conditioning
B
Core Circuit
2 rounds, 10 reps of each. Rest as needed. V-Up, Prone Hip Extension, Partner Leg Raise Push (or just leg raises), Bicycle crunches, windscreen wiper
A
SL Zig-Zag Pogos
2 x 8
B
Double Broad Jump
1 x 5:00
C
Trap Bar Deadlift
3 x 6
D1
Push-Up
3 x MAX
D2
Chin-Up
3 x MAX
E
Nordic Isometric (Closed Chain)
3 x 40
Arm Farm
F
3 rounds Bicep choice x 8 Lateral raise x 8 8th rep should be extremely hard - choose weight wisely.
Aerobic Intervals
A
5 x 4 min run / 2 min walk recovery Pace levels: 1 - 4.40 - 4.50 2 - 4.20 - 4.40 3 - 4.00 - 4.20 4 - 3.50 - 4.00 5 - <3.50
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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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
