Robust Footballer (AFL)
Robust Athlete Solutions
Football , Strength & Conditioning, Field SportsRobust Footballer
Robust Footballer is designed to take you through every stage of the AFL calendar, from October off-season all the way to finals footy. In the gym you’ll build a strong, powerful, and durable body, while on the field you’ll develop the aerobic engine and speed needed to perform at an elite standard for four quarters. The program progresses through the different phases of the season, including detailed session plans, and exercise demos, ensuring you stay robust, improve consistently, and not only arrive at Round 1 in peak condition, but keep fit throughout the entire season.
Why Should You Join?
Full Season Roadmap Our plan takes you from off-season → pre-season → in-season. Each phase focuses on what matters most at that moment.
Strength & Power You Can See On-Field Expect measurable gains: stonger lifts, quicker acceleration, and increased power that you and your teammates will actually notice at training and on gameday.
Durability & Recovery The best ability is availability, and that is something this program does well. Our soft tissue injury rates are elite and the ability to back up between games is unrivaled.
Multi-Dimensional Development Forget bodybuilding programs that waste hours in the gym. Here, we train like athletes - lifting heavy, moving fast, and running hard. The outcome is strength, speed, and resilience that transfers directly to AFL...which will also leave you looking jacked. With a background in pro AFL and elite sprinting, I’ll help you build the engine, power, and presence to become an on-field beast.
Price is in $USD
A
Sprint Warm Up
Option 1 - Sled
B
3 sets of the following: a) 20m sled sprint 60s rest b) 30m unresisted sprint 3 min rest Top Speed Prep: 10 x 80m tempo runs (= strides with good sprint technique @75% intensity) 60s rest between each run. Sled Loads (based on athlete bodyweight): 60-80kg = 15kg 80-90kg = 20kg 90kg + = 25kg
Option 2 - Hills
C
Find a slight hill (approx 15-20 degrees), ideally in proximity to some flat grass. 8 x 6s or 40m sprints up the hill Walk back down + 60s rest Then 3 x 30m sprints 2 min rest Top Speed Prep: 10 x 80m tempo runs (= strides with good sprint technique @75% intensity) 60s rest between each run.
A
Front Squat
3 x 6
B
Depth Jump - Long GCT
3 x 3
C
BB Reverse Lunge
2 x 5
D1
DB RDL
3 x 8
D2
SL Calf Raise (Slight Bend)
3 x 6
E1
Short Copenhagen
2 x 6
E2
Sit Up + Plate Press
2 x 15 @ 11.02 kg
E3
Side Plank Raise
2 x 12
A1
Kneeling Med Ball Chest Pass
2 x 4 @ 11.02 kg
A2
Med Ball Rotational Throw
2 x 4 @ 11.02 kg
B
DB Bench Press
4 x 8
C
Lat Pulldown
3 x 12
D1
Seated DB Shoulder Press
2 x 8
D2
Ring Rows
2 x MAX
E1
DB Bicep Curls
15, 12, 10
E2
Tricep Pushdown
15, 12, 10
Aerobic Power Intervals
A
2 x 6 x 60s run / 30s walk 5-minute rest between sets. Pace/Distance aims: Level 1: 3:20 - 3:25 / 300m Level 2: 3:35 - 3:40 / 280m Level 3: 3:50 - 3:55 / 260m Level 4: 4:05 - 4:10 / 240m Level 5: 4:20 - 4:30 / 220m
Low Intensity Cardio
A
20-30 mins on a bike. Can be broken up into smaller increments if you get bored. Just accumulate low intensity (should still be able to maintain a conversation).
A
Trap Bar Jump
2 x 4 @ 66.14 kg
B
Trap Bar Deadlift
4 x 6
C
Nordic Isometric Hold
3 x 30
D1
Weighted Push Up
3 x 12
D2
Pull-Up
3 x MAX
E1
Plate Twist (wall)
3 x 20 @ 22.05 kg
E2
Hanging Leg Raise
3 x MAX
E3
Supine Eagles
3 x 10
Long Aerobic Intervals
A
3 x 8 min run @60% (bit faster than a jog) 2 min recovery (slow jog)
JACOB O'NEILL
Building athletes who are strong, fast, and robust is my strength. With experience in professional AFL and elite sprinting, and having played high-level local football, I combine proven strength and conditioning principles with a data-driven, results-focused approach — turning athletes into high performers who dominate on the field.
Start training with purpose: click “Start Free Trial” to test out the program and see why players are stronger, fitter, and more durable.
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!"
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.
Robust Footballer (AFL)
Robust Footballer (AFL)
Robust Footballer (AFL)
