The Top Tier Footballer

Football , Functional Training, Power Sports , Field Sports, Strength & Conditioning, Mobility

Coach

Robbie Turnbull

Welcome to the Top Tier Footballer Team Training Program,

The following program follows the traditional seasonal swings of the AFL footballing calendar, with in-season being April-September, and the off-season being October-February.

A guideline to the structure & periodisation of the program can be found below:

OFF SEASON - Starting 1st Week of October - Ends Last Week of March.

Weeks 1-5: Regenerate, Repair, Restore
Week 6: Strength Testing & 2km Time Trial
Weeks 7-18: 12 Week Off-Season Block
Week 19: Re-testing
Weeks 20-26: 6 Week Pre-Season Block.

IN SEASON - Starting 1st Week of April - Ending Last week of September

Weeks 1-6: Program 1
Weeks 7-12: Program 2
Weeks 13-18: Program 3
Weeks 19-22: Taper
Weeks 23-26: Peak.

Session and Weekly Volumes are dependent on time of year, but include any of the following:

Sprint Training, Resistance Training, Conditioning, Technical/Tactical Sessions.
Training Days are generally 3-5 times a week.

$80 / mo

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On-Field Performance

Train the way you want to play! Take your on-field performance to the next level as you build the physical attributes and characteristics to perform at your best.

Injury Risk Mitigation

The 3 most common sites of injury in AFL are ankle (Calf/Achilles), Hip (Hamstring, Groin) and head (concussion/lacerations). Whilst, it is virtually impossible to prevent any of these from happening during play, we can however reduce our chances of injury with proper S&C. Our aim is to create a more resilient & robust athlete over time, and keep you available to play at your very best more often.

Match Winning Speed

Develop the technical skills and physical attributes to generate match winning speed and acceleration.

Enhance Physiological Attributes

Increase your physical capabilities as a player and heighten individual aesthetics.

Enjoy Training

Fun, adaptable and ongoing coaching to keep you engaged. Even better, drag a mate along.

Features

Programming 6 days per week

Weekly Strength & Conditioning Program for the everyday AFL player.

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

Mobility

Full Body Mobility Circuit

Monday

Mobility Mondays & Resilience

Assault Bike

1 x 5:00

Foam Roll

1 x 1

Hip Mobility - V3

1 x 1

Banded Ankle Dorsiflexion Mobilization

2 x 1 @ 60

Soleus Calf Raise

2 x 12

Copenhagen

2 x 15

SL LL GB Hold - W Hip iso 45

2 x 1 @ 45

Arnold Curl to Press

2 x 8

Pec Dec

2 x 12

Tuesday

In-Season Strength 1

SkiErg

1 x 2:00

Single Leg Wall Sit

2 x 1 @ 25

KB Leg Lifts

2 x 10

1/2 Turkish Get Up

2 x 5

Multi-Directional Pogos

2 x 20

Box Squat - Mid range

3 x 3 @ 85 %

Kneeling Jumps

3 x 3

SL Landmine RDL

3 x 8

BB Bench Press

8, 6, 4, 3, 2, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %

Single Arm Rotational Row

3 x 8

SA Horizontal Tricep Extension

3 x 10

Banded Dead bug - Top Lock

3 x 12

Counter Weight Lateral Lunge

3 x 8

Tuesday

Acceleration - Try add before training

Prep

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

Wall March

3 x 3

Leaps & Bounds

3 x 1 @ 20

Half-Kneeling (First Step) MB Throw

3 x 3

Sled Push

2 x 10

Sprint - Half Kneeling Start

2 x 1 @ 20

Wednesday

Maximal Linear Velocity

RAMP Warm Up

Ramp Warm Up

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

3 x 70

Tempo Runs

2 x 10 @ 85

Fast Hands

1 x 1

Goal Kicking

1 x 20

FULL DEMO - TIK TOK

1 x 1

Thursday

In-Season Dynamic Power 1

SkiErg

1 x 2:00

Running Man Holds

2 x 1 @ 25

Adductor rocks

2 x 8

Banded ITY's

2 x 6

Hurdle Jump(s)

2 x 3

BB Hang Power Clean

3 x 3 @ 65 %

BB Squat Jumps

3 x 3 @ 30 %

SL Continous Bounds

3 x 1

SL Calf Raise - Overcoming Isometric

3 x 1 @ 15

Iso Hip Hold w Switch

3 x 6

SA Banded Split Jerk

3 x 3

Chin Ups - Controlled

8, 6, 4

Dual Rope Plank Press

2 x 8

Hanging Knee Raises

2 x 12

Short Lever Hip Drops (coppenhagens)

2 x 10

Friday

Prime Session

Assault Bike

1 x 2:00

Isometric Lunge Hold

2 x 25

Prone Scorpion

2 x 5

Force Velocity Curve - Intro

1 x 1

Split Stance Isometric Pull

2 x 1 @ 7

DB Jump Lunge

2 x 4

Tuck Jumps for height

2 x 5

Band Assisted Alternating Jumps

2 x 4

Saturday

Game Day

Foam Roll

1 x 1

RAMP Protocol

1 x 1

Arousal Regulation

1 x 1

Glycemic Index & Load

1 x 1

Caffeine Into

1 x 1

Ted Talk - Sports Psychology

1 x 1

Mental Imagery 1

1 x 1

Listen to the best

1 x 1

Imagery/Pump up AFL

1 x 1

Game Day Tunes - Fatboy Slim

1 x 1

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 have always wanted to play.

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FAQs

What if i can't train on the days you have prescribed a session?

The best training program is the one that you can adhere to most, make the sessions suit your own weekly schedule. We all have different commitments, so find the routine that works best for you. Just make sure you complete them in the same order they appear in the week.

Please note the program is billed in USD.

Train heroic is a US based platform, pricing will fluctuate slightly in AUD around ~$30 p/week.

Yearly Discount

Subscribe for a year and the weekly cost comes down to ~$20 p/week.

The Proof

Bailey Zobel

South Gawler FC

Verified Athlete

"Having suffered from injuries such as osteitis pubis & soft tissue tears, I was looking for a program that would smarten the way I train. I am now 12 months in, & can train/play pain free & at a level conducive of high performance. The program has everything required to be a successful footballer."

Lachlan Rhook

Trinity Beach Bulldogs > Southport VFL

Verified Athlete

"Highly recommend @toptierfootballer program, it gave me great knowledge and insight to exercises and movements for game like situations and has got me in great shape for this upcoming season. In depth on all aspects from strength-speed-agility-power."

Arnold Kirby

Waratah FC - NTFL Representative Ruck

Verified Athlete

"The program has made me feel far more confident in my body, allowing me to recover much quicker & get back into lifting earlier in the week. Rob is very professional, & has bettered my understanding of all things health/fitness. He is always willing to help & give advice. Highly recommend to all!"

Liam Maiden

Old Geelong, VAFA.

Verified Athlete

"The wide range of exercises and movements provided by the top tier footballer is not only beneficial for me as a player, but also adds variety to my weekly training routine. The educational component of the program is also a big tick as it links the training provided to sports science and wellbeing."

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The Top Tier Footballer