The Top Tier Footballer - AFLW

The Top Tier Footballer

Football , Functional Training, Power Sports , Field Sports, Strength & Conditioning, Mobility, Women's Training

Coach

Robbie Turnbull

Unfortunately, most females are considerably underdeveloped to keep up with the growing demands of AFLW footy.

We see, week in week out, injury after injury, females from all across the country failing to physically prepare themselves for the chaotic nature of contact sports.

The AFLW game is improving so quickly, the game is getting tougher, faster and more skillful by the day. Yet, we still see a lack of availability to quality coaching.

So, shouldn't you have a program that matches the growing demands of your sport? Not some irrelevant booty band insta workout.

Well, upon heavy request, it is here. A program design specifically for girls, & for the AFLW game.

The Top Tier AFLW Program, aims to provide a high quality, affordable and professional strength & conditioning program, that enables any player, at any level, with the ability to develop the physical characteristics needed for the evolving game of AFLW.

We look to develop the fundamental strength, speed & power needed to perform well out on the field, & target injury prevalent sites to help mitigate the risk of severe injury.

Train the way you want to play & Join the Team Today!

$80 / mo

Get The Top Tier Footballer - AFLW

On-Field Performance

Take your performance to the next level, as you develop the physical characteristics to play and train at your best.

Injury Risk Mitigation

The 3 most prevalent AFLW injury sites are the Knee (ACL), the head (Concussions), and the Shoulder/Ankle at equal 3rd. Whilst none of these injuries are truly preventable. We can, with proper S&C strategies, look to mitigate the risk & reduce the likelihood of these injuries from occurring. Our aim is to target & strengthen these particular areas, & keep you out on the field for longer.

Enjoy Training

Fun, adaptable and ongoing coaching to keep you engaged. Even better, bring a friend!

Features

Access to your coaches

Direct access to the Top Tier Footballer as your coach, along with an in-app group chat, where you can ask questions & interact with other athletes.

Programming 6 days per week

Weekly AFLW Strength & Conditioning Program. Includes 2 x Gym sessions, 2 x Field Sessions, plus Recovery & Review.

Cognitive Skill Development

Develop your understanding as an athlete & player with educational videos on nutrition, craft, mental skills and more.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Committed Teammates

A community of Players looking to better themselves and the teams they represent. A great way to socialise and network with like minded individuals.

Delivered through TrainHeroic

Easily accessible and affordable coaching brought to you on a user friendly app. Track your results and become a better athlete today.

Equipment

Required

Access to Track or Field

Recommended

Contemporary Gym Facility/Membership

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Restore, Reflect & Recover

Weekly Review & Reflection

100 Points of Recovery

Brisk Walk

1 x 1000

Foam Roll

1 x 1

Cold Water Immersion

1 x 1 @ 12:00

Hot / Cold Shower

1 x 1

Monday

AFLW - Full Body Strength 1

Assault Bike

1 x 3:00

Hip Opener - KB

2 x 12

SL LL GB Hold - W Hip iso 45

2 x 1 @ 30

Medial / Lateral Hops

2 x 15

BB Hip Thrust

8, 6, 4, 2, 2 @ 60, 70, 80, 85, 85 %

Banded Broad Jumps

3 x 3

SL Deficit Calf Raise

Plate Push up

Inverted Row

3 x 8

Superman Holds

3 x 1 @ 30

The Lock Clam

3 x 15

Kneeling MB Slam

3 x 6

Tuesday

Maximal Linear Velocity

RAMP Warm Up

Ramp Warm Up

RAMP WARM UP Raise: Jog a lap Activate: 20m of the following: Lunge & Reach Overhead, arabesque, sumo squats, side shuffle each way. Mobilise: Scorpions x 10, Glute Bridges x 10, Hip Swivels x 10 e/s, Calf Pumps x 30, Potentiate: 10m of the following: pogo jumps, high knees, A-Skip, 70% 20m dash, 80% 20m dash. REST 2-3 MINUTES BEFORE ENTERING POSTURE & PATTERNS

A-Skip Switches

2 x 1 @ 20

OH A-Skip Switches

2 x 1 @ 20

Linear Pogo Jumps

2 x 1 @ 20

Leaps & Bounds

2 x 1 @ 20

Scissor Kicks

2 x 1 @ 20

Sprint

4 x 60

Run

1 x 2000

Touch Work

1 x 1

Fast Hands

1 x 1

Goal Kicking

1 x 20

FULL DEMO - TIK TOK

1 x 1

Wednesday

AFLW - Full Body Strength 2

Assault Bike

1 x 3:00

Banded Crab Walks

2 x 20

Hip Swivels

2 x 12

Single Leg Bosu Ball Catches

2 x 30

Multi-Directional Pogos

4 x 10

Trap Bar Deadlift

6, 4, 2, 2 @ 70, 80, 90, 95 %

Banded Hip Distractions

3 x 5

Seated Box Jumps

3 x 3

SL RDL to OH Hip Lock

2 x 3

GHD Machine - 45

2 x 6

SA HK OH PRESS

3 x 8

Lat Pull down

3 x 10

Standing Face Pulls

2 x 12

Groin Squeezes - 45, 90, 170

2 x 1 @ 30

Side Plank w SA Banded Row

2 x 15

Thursday

Acceleration

Prep

Ramp Warm Up

Wall March

3 x 3

Leaps & Bounds

3 x 1 @ 20

Sled Push

3 x 10

Sprint - Half Kneeling Start

5 x 1 @ 20

MAS Runs - 15:15

3 x 12

Friday

Prime Session

Assault Bike

1 x 2:00

Isometric Lunge Hold

1 x 1 @ 30

Prone Scorpion

1 x 10

Force Velocity Curve - Intro

1 x 1

Isometric - Mid-thigh Pull

2 x 1 @ 5

KB Swing

2 x 5

Continous Broad Jumps

2 x 1 @ MAX

Saturday

Game Day

Foam Roll

1 x 1

RAMP Protocol

1 x 1

Arousal Regulation

1 x 1

Carbohydrate Loading

1 x 1

Ted Talk - Sports Psychology

1 x 1

Caffeine Benefits

1 x 1

Jumping Science

1 x 1

Midfield Rotations - Tik Tok

1 x 1

Finals Footy Promo

1 x 1

Finals Footy

1 x 1

Lion Mentality

1 x 1

Saturday

No Game/Off-Season

Long Interval Runs - 3 mins

2 x 4

Coach

More from The Top Tier Footballer

Robbie Turnbull

A passionate Sports & Exercise Scientist, currently playing & coaching the sport of AFL. Playing History (NTFL, VFL, WAFL, MPNFL, TAC/NAB) Coaching History: Rowville Sports Academy/Rise Health (Senior AFL Intern), Eastern Rangers TAC (Intern), Waratah NTFL (Head Strength & Conditioning Coach), Evolve Fitness NT (PT, COACH), Valhalla Performance (S&C Coach), Balnarring JFC (Specialist Coach).

LEVEL UP YOUR GAME!

Train the way you want to play.

Get The Top Tier Footballer - AFLW

FAQs

What season is this for?

The program is design to cater for both those individuals in off-season, and for those still currently playing! Darwin Girls - You will complete both gym sessions, the primer, + some of the track day reps during team training. Off-Season Girls - Follow as normal, with optional primer + recovery.

How long are the training blocks?

Programs are written in 8 week blocks, and are refreshed every Sunday evening. Meaning you will be able to see your next week of training before the week begins!

The Proof

Alyssa Higham

Mornington Bulldogs, MPNFL

Verified Athlete

""If you are wanting to take your football skills to the next level then i couldn't recommend the top tier program enough! The program is specifically tailored to AFLW, and has everything you need to become stronger and faster. Super informative and having Robbie for feedback/advice is great""

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The Top Tier Footballer - AFLW