The Top Tier Footballer
The Top Tier Footballer
Football , Functional Training, Power Sports , Field Sports, Strength & Conditioning, MobilityThe 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.
A
Full Body Mobility Circuit
A1
Assault Bike
1 x 5:00
A2
Foam Roll
1 x 1
A3
Hip Mobility - V3
1 x 1
B1
Banded Ankle Dorsiflexion Mobilization
2 x 1 @ 60
B2
Soleus Calf Raise
2 x 12
B3
Copenhagen
2 x 15
B4
SL LL GB Hold - W Hip iso 45
2 x 1 @ 45
B5
Arnold Curl to Press
2 x 8
B6
Pec Dec
2 x 12
A1
SkiErg
1 x 2:00
A2
Single Leg Wall Sit
2 x 1 @ 25
A3
KB Leg Lifts
2 x 10
A4
1/2 Turkish Get Up
2 x 5
A5
Multi-Directional Pogos
2 x 20
B1
Box Squat - Mid range
3 x 3 @ 85 %
B2
Kneeling Jumps
3 x 3
C
SL Landmine RDL
3 x 8
D1
BB Bench Press
8, 6, 4, 3, 2, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
D2
Single Arm Rotational Row
3 x 8
E1
SA Horizontal Tricep Extension
3 x 10
E2
Banded Dead bug - Top Lock
3 x 12
E3
Counter Weight Lateral Lunge
3 x 8
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
2 x 10
C2
Sprint - Half Kneeling Start
2 x 1 @ 20
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 70
D
Tempo Runs
2 x 10 @ 85
E
Fast Hands
1 x 1
F
Goal Kicking
1 x 20
G
FULL DEMO - TIK TOK
1 x 1
A1
SkiErg
1 x 2:00
A2
Running Man Holds
2 x 1 @ 25
A3
Adductor rocks
2 x 8
A4
Banded ITY's
2 x 6
A5
Hurdle Jump(s)
2 x 3
B1
BB Hang Power Clean
3 x 3 @ 65 %
B2
BB Squat Jumps
3 x 3 @ 30 %
B3
SL Continous Bounds
3 x 1
C1
SL Calf Raise - Overcoming Isometric
3 x 1 @ 15
C2
Iso Hip Hold w Switch
3 x 6
D1
SA Banded Split Jerk
3 x 3
D2
Chin Ups - Controlled
8, 6, 4
E1
Dual Rope Plank Press
2 x 8
E2
Hanging Knee Raises
2 x 12
E3
Short Lever Hip Drops (coppenhagens)
2 x 10
A1
Assault Bike
1 x 2:00
A2
Isometric Lunge Hold
2 x 25
A3
Prone Scorpion
2 x 5
A4
Force Velocity Curve - Intro
1 x 1
B1
Split Stance Isometric Pull
2 x 1 @ 7
B2
DB Jump Lunge
2 x 4
B3
Tuck Jumps for height
2 x 5
B4
Band Assisted Alternating Jumps
2 x 4
A1
Foam Roll
1 x 1
A2
RAMP Protocol
1 x 1
B1
Arousal Regulation
1 x 1
B2
Glycemic Index & Load
1 x 1
B3
Caffeine Into
1 x 1
C1
Ted Talk - Sports Psychology
1 x 1
C2
Mental Imagery 1
1 x 1
C3
Listen to the best
1 x 1
C4
Imagery/Pump up AFL
1 x 1
D
Game Day Tunes - Fatboy Slim
1 x 1
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).
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."
When you join a team you’re getting more than programming, you’re joining an online community.
The Top Tier Footballer
The Top Tier Footballer
The Top Tier Footballer
