The Top Tier Footballer

The Top Tier Footballer

Football , Functional Training, Power Sports , Field Sports, Strength & Conditioning, Mobility
Coach
Robbie Turnbull

The Top Tier Footballer  is the most comprehensive training approach to master your skills and improve your performance as an AFL footballer. The program is designed to target 3 crucial aspects of any AFL footballer’s dream, they are...

1.) Performance

Train like an athlete. Play well, Recover well and reach your true on-field potential.

2.) Remain Injury Free

Bulletproof your body, and become a more resilient and robust athlete.

3.) Enhance Physiological Capabilities & Attributes

Build explosive full-body speed, power and strength to enhance your on-field performance, whilst maximising upper-body armour and aesthetics.

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On-Field Performance
Whether it be mobility, weights, skills or game day warm up, this program has it all for any player looking to reach their on-field potential. Get more reward for your effort and start training the right way today.
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Injury Prevention
Injuries are apart of sport, however many are preventable with proper strength and conditioning. We aim to bulletproof your body, and look to create a more resilient and robust athlete over time. Prevention is always better than treatment, as this program aims to keep you on the field and away from the bench for longer.
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Match Winning Speed
Develop the skills and physical attributes to generate match winning speed and acceleration.
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Enhance Physiological Attributes
Increase your physical capabilities as a player and heighten individual aesthetics.
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Enjoy Training
Fun, adaptable and ongoing coaching to keep you engaged. Even better, drag a mate along.
Features
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Programming 6 days per week
Weekly Strength & Conditioning Program for the everyday AFL player.
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Cognitive Skill Development
Game Day Imagery, Pump Up Techniques, Craft Session, Vision Day, Game Analytics.
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Growing Community
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
Monday
Mobility Mondays

A

Foam Roll

B

Mobility Circuit

1 x 15:00

C

Injury Prevention Circuit 1

1 x 1

D

Watch Video

Monday
Upper Body Armour

A1

Incline DB Bench Press

4 x 10

A2

Chest-to-bar pull-up

3 x MAX

B1

Dip

3 x 8

B2

Hammer Curl to Press

4 x 10

B3

SA Lying DB Tricep Extension

3 x 12

Monday
Top Up Conditioning - X-Train Row

A

Rowing

1 x 200 @ 5

Tuesday
Full Body Strength

A1

Assault Bike

1 x 2:00

A2

Banded Ankle Dorsiflexion Mobilization

2 x 0:30

A3

Bird Dog

2 x 5

A4

Single Leg Glute Bridge

2 x 6

B1

Box Squat

3 x 3 @ 75 %

B2

Kneeling Jumps

3 x 3

C

Staggered Stance RDL

3 x 6 @ 70 %

D1

Plate Push up

4 x 6

D2

Single Arm Rotational Row

3 x 8

E1

DB Push Jerk

4 x 5

E2

Chin Ups - Controlled

3 x MAX

F1

Half-Kneeling Anti-Rotation Hold

2 x 0:15

F2

Deadbugs

F3

Plank / Prone Hold

Wednesday
Whacky Wednesday

A

My Dynamic Warmup

1 x 10:00

B1

Pogo Jump

3 x 10

B2

A-Skip

3 x 10

B3

Scissor Kicks

3 x 2 @ 20

C1

Sprint

4 x 60

C2

Fast Hands

D

Shoe Spins

3 x 1

Wednesday
Top Up Conditioning - MAS Run

A

Run

2 x 800

Thursday
Full Body Power

A1

Assault Bike

A2

T-Spine Reach

2 x 5

A3

Inchworm

2 x 5

A4

Skipping

1 x 50

B1

Hang Clean

4 x 3 @ 65 %

B2

Kneeling Jumps

3 x 3

B3

Med Ball Rotational Throw

3 x 3

C1

Partner Nordic Hamstring Curl

C2

Banded Tantrums

3 x 1 @ 30

D1

BB Bench Press

5 x 2 @ 70 %

D2

Pendlay Row

3 x 5 @ 70 %

E1

Rotational Landmine Row to Press

3 x 3

E2

Palof Press

3 x 5

Thursday
Acceleration 

A

My Dynamic Warmup

1 x 10:00

B1

Wall March

3 x 3

B2

Leaps & Bounds

3 x 1 @ 20

C1

Sled Push

3 x 10

C2

Sprint

3 x 20

Friday
Prime Session 1

A1

The Worlds Greatest Stretch

3 x 5

A2

Isometric Lunge Hold

3 x 15

B1

Tuck Jumps for height

B2

Split Stance Isometric Pull

4 x 1 @ 6

B3

Jumping Lunges

4 x 4

B4

DB Push Jerk

4 x 3 @ 60, 65, 70, 75 %

Saturday
Game Day Week 1

A

Nutrition with Nathan Jones

B

Mental Imagery

C

Mindset

D

Foam Roll

Coach
coach-avatar Robbie Turnbull

A passionate ESSA Accredited Sports and Exercise Scientist, currently playing, coaching and captaining the sport of AFL. Current NTFL Waratah FC Strength & Conditioning Coach, and a previous VFL (Frankston Dolphins) & TAC (Dandenong Stingrays) player. Senior AFL Intern (Rowville Sports Academy , Eastern Rangers TAC Cup)

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LEVEL UP YOUR GAME!

Train the way you have always wanted to play.

Start My 7-Day Free Trial
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FAQs
Is this for In-Season of Off-Season?
Both! This program will follow the typical Australian Football In-Season schedule of March-October and will then switch to Off-Season programming Nov-Feb.
Can i join if i do not play AFL or if i play another sport?
Yes! Whilst the program is specifically designed to target the sport of AFL, the training objectives would be very similar to any field based sports (eg. Soccer, Rugby). Continually, if you are just looking to become a little more athletic with your training then this is a perfect place to start.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Top Tier Footballer
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The Top Tier Footballer
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The Top Tier Footballer
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The Top Tier Footballer