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.

$39 / mo

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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.

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.

Match Winning Speed

Develop the 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.

Cognitive Skill Development

Game Day Imagery, Pump Up Techniques, Craft Session, Vision Day, Game Analytics.

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.

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

Monday

Mobility Mondays

Foam Roll

Mobility Circuit

1 x 15:00

Injury Prevention Circuit 1

1 x 1

Watch Video

Monday

Upper Body Armour

Incline DB Bench Press

4 x 10

Chest-to-bar pull-up

3 x MAX

Dip

3 x 8

Hammer Curl to Press

4 x 10

SA Lying DB Tricep Extension

3 x 12

Monday

Top Up Conditioning - X-Train Row

Rowing

1 x 200 @ 5

Tuesday

Full Body Strength

Assault Bike

1 x 2:00

Banded Ankle Dorsiflexion Mobilization

2 x 0:30

Bird Dog

2 x 5

Single Leg Glute Bridge

2 x 6

Box Squat

3 x 3 @ 75 %

Kneeling Jumps

3 x 3

Staggered Stance RDL

3 x 6 @ 70 %

Plate Push up

4 x 6

Single Arm Rotational Row

3 x 8

DB Push Jerk

4 x 5

Chin Ups - Controlled

3 x MAX

Half-Kneeling Anti-Rotation Hold

2 x 0:15

Deadbugs

Plank / Prone Hold

Wednesday

Whacky Wednesday

My Dynamic Warmup

1 x 10:00

Pogo Jump

3 x 10

A-Skip

3 x 10

Scissor Kicks

3 x 2 @ 20

Sprint

4 x 60

Fast Hands

Shoe Spins

3 x 1

Wednesday

Top Up Conditioning - MAS Run

Run

2 x 800

Thursday

Full Body Power

Assault Bike

T-Spine Reach

2 x 5

Inchworm

2 x 5

Skipping

1 x 50

Hang Clean

4 x 3 @ 65 %

Kneeling Jumps

3 x 3

Med Ball Rotational Throw

3 x 3

Partner Nordic Hamstring Curl

Banded Tantrums

3 x 1 @ 30

BB Bench Press

5 x 2 @ 70 %

Pendlay Row

3 x 5 @ 70 %

Rotational Landmine Row to Press

3 x 3

Palof Press

3 x 5

Thursday

Acceleration

My Dynamic Warmup

1 x 10:00

Wall March

3 x 3

Leaps & Bounds

3 x 1 @ 20

Sled Push

3 x 10

Sprint

3 x 20

Friday

Prime Session 1

The Worlds Greatest Stretch

3 x 5

Isometric Lunge Hold

3 x 15

Tuck Jumps for height

Split Stance Isometric Pull

4 x 1 @ 6

Jumping Lunges

4 x 4

DB Push Jerk

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

Saturday

Game Day Week 1

Nutrition with Nathan Jones

Mental Imagery

Mindset

Foam Roll

Coach

More from The Top Tier Footballer

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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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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