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 the way you want to play, and reach your true on-field potential.

2.) Mitigate Injury Risk

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
Full Body Power - Off-Season 2

A1

SkiErg

1 x 2:00

A2

Running Man Holds

2 x 1 @ 25

A3

Scorpion

2 x 10

A4

Dowel Pass-Throughs

2 x 12

A5

Banded TKE into A-Frame

2 x 6

A6

Medial / Lateral Hops

2 x 20

B1

BB Power Complex

3 x 1 @ 65 %

B2

Depth Drops

3 x 3

C

Front Squats

3 x 3 @ 80 %

D1

SL Calf Raise - Overcoming Isometric

2 x 1 @ 15

D2

MB Hamstring Curl

3 x 8

E

DB Chest Press - Relax/Contract

4 x 3 @ 85 %

F

Pull Ups

12, 10, 8

G1

MB Slam to Rotational Push

3 x 3

G2

Hammer Curl to Press

3 x 12

G3

Banded Knee Drives

3 x 6

Tuesday
Maximal Linear Velocity - Off-Season

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

3 x 60

D

Tempo Runs

3 x 1 @ 150

E

Fast Hands

1 x 1

Wednesday
Full Body Strength - Off-Season 2

A1

Assault Bike

1 x 2:00

A2

Worlds Greatest Stretch

2 x 5

A3

Hamstring Walkouts

2 x 8

A4

ITY Rings/TRX

2 x 5

A5

Multi-Directional Pogos

3 x 20

B1

Trap Bar Deadlift

5 x 3 @ 70 %

B2

Banded Broad Jumps

3 x 3

C1

SL Landmine RDL

3 x 6

C2

Standing Calf Raise

10, 8, 6

D1

Close/Narrow Grip Bench Press

3 x 8

D2

Bench Pull

3 x 8

E

DB Push Press.

3 x 6

F1

Palof Press

3 x 8

F2

Copenhagen

3 x 25

F3

Barbell Supinated Curl

2 x 20

Thursday
Acceleration - Off-Season 

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

B3

Half-Kneeling (First Step) MB Throw

3 x 3

C1

Sled Push

3 x 10

C2

Sprint (3-point stance)

3 x 30

Friday
Full Body Mass Builder - Off-Season 2

A1

Rowing

1 x 2:00

A2

Single Leg Wall Sit

2 x 1 @ 20

A3

Couch Stretch (Hip Flexors)

2 x 0:45

A4

Pigeon Squat - Mobility

2 x 10

A5

Rhythm Squats

2 x 20

B1

RFE (Bulgarian) Split Squats

3 x 8

B2

2:1 Accentuated Eccentric Leg Extension

2 x 8

C1

GHD Machine - 45

3 x 8

C2

Rig Hold - Bent Knee Soleus Raise

3 x 12

D1

Machine Chest Press - Incline

12, 10, 8

D2

Reverse Cable Flys

3 x 15

D3

Lat Pull down

3 x 10

E1

SL Laying Cable Knee Raise

3 x 12

E2

Tricep Kickbacks

2 x 15

E3

Dragon Flags - bench

2 x 8

Saturday
WATCH/LEARN

A

Clean and Jerk slow mo

B

DB Hang Clean to Jerk

C

Paused DB Hang Snatch

D

Trapbar Jumps

E

How not to bump cleans

F

SMARTER GOAL SETTING

G

Setting and Recording Calories

Coach
coach-avatar Robbie Turnbull

A passionate 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.

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FAQs
Is this for In-Season or Off-Season?
Both! This program will follow the typical Australian Football Season schedule of March-October and will then switch to Off-Season programming Nov-Feb. If you happen to be in-season at opposing times i.e (darwin league), then please let me know upon sign up and you will be allocated accordingly.
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.
Do i need to complete every session?
No. The program is designed to have multiple training options to allow for individual goal variation. An example of this is our upper body armour sessions, along with our track days that are listed as recommended but not compulsory. A minimum of 2 (in-season) & 3 (off-season) sessions are required.
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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