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!

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On-Field Performance
Take your performance to the next level, as you develop the physical characteristics to play and train at your best.
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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.
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Enjoy Training
Fun, adaptable and ongoing coaching to keep you engaged. Even better, bring a friend!
Features
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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.
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Programming 6 days per week
Weekly AFLW Strength & Conditioning Program. Includes 2 x Gym sessions, 2 x Field Sessions, plus Recovery & Review.
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Cognitive Skill Development
Develop your understanding as an athlete & player with educational videos on nutrition, craft, mental skills and more.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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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.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Restore, Reflect & Recover

A

Weekly Review & Reflection

B

100 Points of Recovery

C

Brisk Walk

1 x 1000

D

Foam Roll

1 x 1

E

Cold Water Immersion

1 x 1 @ 12:00

F

Hot / Cold Shower

1 x 1

Monday
AFLW - Full Body Strength 1

A1

Assault Bike

1 x 3:00

A2

Hip Opener - KB

2 x 12

A3

SL LL GB Hold - W Hip iso 45

2 x 1 @ 30

A4

Medial / Lateral Hops

2 x 15

B1

BB Hip Thrust

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

B2

Banded Broad Jumps

3 x 3

C

SL Deficit Calf Raise

D1

Plate Push up

D2

Inverted Row

3 x 8

E1

Superman Holds

3 x 1 @ 30

E2

The Lock Clam

3 x 15

E3

Kneeling MB Slam

3 x 6

Tuesday
Maximal Linear Velocity

RAMP Warm Up

A

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

B1

A-Skip Switches

2 x 1 @ 20

B2

OH A-Skip Switches

2 x 1 @ 20

B3

Linear Pogo Jumps

2 x 1 @ 20

B4

Leaps & Bounds

2 x 1 @ 20

B5

Scissor Kicks

2 x 1 @ 20

C

Sprint

4 x 60

D

Run

1 x 2000

E1

Touch Work

1 x 1

E2

Fast Hands

1 x 1

F

Goal Kicking

1 x 20

G

FULL DEMO - TIK TOK

1 x 1

Wednesday
AFLW - Full Body Strength 2

A1

Assault Bike

1 x 3:00

A2

Banded Crab Walks

2 x 20

A3

Hip Swivels

2 x 12

A4

Single Leg Bosu Ball Catches

2 x 30

A5

Multi-Directional Pogos

4 x 10

B1

Trap Bar Deadlift

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

B2

Banded Hip Distractions

3 x 5

B3

Seated Box Jumps

3 x 3

C1

SL RDL to OH Hip Lock

2 x 3

C2

GHD Machine - 45

2 x 6

D1

SA HK OH PRESS

3 x 8

D2

Lat Pull down

3 x 10

E1

Standing Face Pulls

2 x 12

E2

Groin Squeezes - 45, 90, 170

2 x 1 @ 30

E3

Side Plank w SA Banded Row

2 x 15

Thursday
Acceleration 

Prep

A

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

B1

Wall March

3 x 3

B2

Leaps & Bounds

3 x 1 @ 20

C1

Sled Push

3 x 10

C2

Sprint - Half Kneeling Start

5 x 1 @ 20

D

MAS Runs - 15:15

3 x 12

Friday
Prime Session

A1

Assault Bike

1 x 2:00

A2

Isometric Lunge Hold

1 x 1 @ 30

A3

Prone Scorpion

1 x 10

A4

Force Velocity Curve - Intro

1 x 1

B1

Isometric - Mid-thigh Pull

2 x 1 @ 5

B2

KB Swing

2 x 5

B3

Continous Broad Jumps

2 x 1 @ MAX

Saturday
Game Day

A1

Foam Roll

1 x 1

A2

RAMP Protocol

1 x 1

B1

Arousal Regulation

1 x 1

B2

Carbohydrate Loading

1 x 1

B3

Ted Talk - Sports Psychology

1 x 1

B4

Caffeine Benefits

1 x 1

B5

Jumping Science

1 x 1

B6

Midfield Rotations - Tik Tok

1 x 1

C1

Finals Footy Promo

1 x 1

C2

Finals Footy

1 x 1

C3

Lion Mentality

1 x 1

Saturday
No Game/Off-Season 

A

Long Interval Runs - 3 mins

2 x 4

Coach
coach-avatar 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).

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LEVEL UP YOUR GAME!

Train the way you want to play.

Get The Top Tier Footballer - AFLW
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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
verified-athlete-avatar 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
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The Top Tier Footballer - AFLW
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The Top Tier Footballer - AFLW
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The Top Tier Footballer - AFLW