Tim Mosey holds a Master of Exercise Science (Strength and Conditioning) from Edith Cowan University and a Bachelor of Applied Science (Human Movement Studies) from QUT. He is an ASCA Level 3 Master S&C Coach with over sixteen years of experience across Olympic, professional, and youth development sport. Tim is currently the Senior Strength & Conditioning Coach at the NSW Waratahs, where he leads strength, power, and speed development, as well as rehabilitation programming for the Super Rugby squad. He has previously served in high-performance roles at the Queensland Academy of Sport, the Tasmanian Institute of Sport, as Head of Athletic Performance - Academy for the Waratahs, and as Director of Athletic Development at Brisbane Boys’ College. He has supported athletes to Olympic and international success in diving, rowing, archery, water polo, and skeleton, including preparing athletes for the 2010 Whistler and 2014 Sochi Winter Olympic Games. Tim’s areas of expertise include strength, power and speed development, return-to-play programming, and long-term athlete development. He has contributed to the field through published peer-reviewed research, mentoring emerging coaches, and presenting at national conferences.
QUOTES
“I'm a reluctant rehabber. I find it the most challenging and frustrating part of strength and conditioning. It doesn't excite me. It challenges me. I find it difficult I guess and that's weirdly why I wanted to dive into it”
“If we're thinking about aerobic type work, you can break it down into whether you want to do extensive or intensive type work. So maybe extensive work where the length of your effort is a longer, straighter effort versus an intensive type effort where you might have more shuttle-based work.”
“I've always lived off this quote from an old colleague, Nick Lumley and his comment was when the bombs are going off, you don't want blokes who've just been running straight line MAS, you want guys who've been getting off the deck and shuttling. So I guess I'm biased towards a little bit more shuttle-based conditioning work than straight line work”.
“The challenge of rehabbing someone in season is the coach wants him back and there's the old adage of are we returning to play or returning to perform? I don't think that really applies in a lot of instances when we're getting guys back out on the paddock, particularly in-season. I would argue that we return blokes that aren't ready to perform a lot of the time but they're ready to go back and play”
“I would start generally in the backend of a reconditioning block with more aerobic based extensive work and that might involve longer straighter efforts with maybe one turn. I might progress that down to more intensive based conditioning work with more turns, same sort of work to rest ratios, but more change of direction and off deck work, increasing to intensive anaerobic type work as they get towards the backend of the last third and fourth weeks.”
SHOWNOTES
1) Tim’s time in strength and conditioning, from Tasmanian Institute of Sport to Brisbane Boys College and QAS to the NSW Waratahs
2) The basics of reconditioning and using an energy system adaptation led strategy
3) The simplicity of four-minute conditioning blocks and the importance of shuttle-based work
4) Skill work in re-conditioning?
5) Building back into contact after injuries, especially for shoulder cases
6) The difference between returning to play versus returning to perform
7) Reconditioning periodization and the use of extensive and intensive days
8) Tim’s favourite reconditioning drills and the challenges of adapting training to different athlete types within the same squad and sport
PEOPLE MENTIONED
Peter Culhane
Paul Larsen
Martin Buchheit
Nick Lumley
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Tim Mosey holds a Master of Exercise Science (Strength and Conditioning) from Edith Cowan University and a Bachelor of Applied Science (Human Movement Studies) from QUT. He is an ASCA Level 3 Master S&C Coach with over sixteen years of experience across Olympic, professional, and youth development sport. Tim is currently the Senior Strength & Conditioning Coach at the NSW Waratahs, where he leads strength, power, and speed development, as well as rehabilitation programming for the Super Rugby squad. He has previously served in high-performance roles at the Queensland Academy of Sport, the Tasmanian Institute of Sport, as Head of Athletic Performance - Academy for the Waratahs, and as Director of Athletic Development at Brisbane Boys’ College. He has supported athletes to Olympic and international success in diving, rowing, archery, water polo, and skeleton, including preparing athletes for the 2010 Whistler and 2014 Sochi Winter Olympic Games. Tim’s areas of expertise include strength, power and speed development, return-to-play programming, and long-term athlete development. He has contributed to the field through published peer-reviewed research, mentoring emerging coaches, and presenting at national conferences.
QUOTES
“I'm a reluctant rehabber. I find it the most challenging and frustrating part of strength and conditioning. It doesn't excite me. It challenges me. I find it difficult I guess and that's weirdly why I wanted to dive into it”
“If we're thinking about aerobic type work, you can break it down into whether you want to do extensive or intensive type work. So maybe extensive work where the length of your effort is a longer, straighter effort versus an intensive type effort where you might have more shuttle-based work.”
“I've always lived off this quote from an old colleague, Nick Lumley and his comment was when the bombs are going off, you don't want blokes who've just been running straight line MAS, you want guys who've been getting off the deck and shuttling. So I guess I'm biased towards a little bit more shuttle-based conditioning work than straight line work”.
“The challenge of rehabbing someone in season is the coach wants him back and there's the old adage of are we returning to play or returning to perform? I don't think that really applies in a lot of instances when we're getting guys back out on the paddock, particularly in-season. I would argue that we return blokes that aren't ready to perform a lot of the time but they're ready to go back and play”
“I would start generally in the backend of a reconditioning block with more aerobic based extensive work and that might involve longer straighter efforts with maybe one turn. I might progress that down to more intensive based conditioning work with more turns, same sort of work to rest ratios, but more change of direction and off deck work, increasing to intensive anaerobic type work as they get towards the backend of the last third and fourth weeks.”
SHOWNOTES
1) Tim’s time in strength and conditioning, from Tasmanian Institute of Sport to Brisbane Boys College and QAS to the NSW Waratahs
2) The basics of reconditioning and using an energy system adaptation led strategy
3) The simplicity of four-minute conditioning blocks and the importance of shuttle-based work
4) Skill work in re-conditioning?
5) Building back into contact after injuries, especially for shoulder cases
6) The difference between returning to play versus returning to perform
7) Reconditioning periodization and the use of extensive and intensive days
8) Tim’s favourite reconditioning drills and the challenges of adapting training to different athlete types within the same squad and sport
PEOPLE MENTIONED
Peter Culhane
Paul Larsen
Martin Buchheit
Nick Lumley
ASCA High School & Youth Podcast 2508 - Pidcock Ponsi
ASCA Podcast
32 minutes 18 seconds
2 months ago
ASCA High School & Youth Podcast 2508 - Pidcock Ponsi
Dry Land to Poolside: Developing Youth Athletes at Brisbane Grammar
This episode of the ASCA High School and Youth Podcast, hosted by Sophie Pidcock and featuring guest Lara Ponsi from Brisbane Grammar School (BGS), explores the design and implementation of a long-term athletic development framework for swimmers. Lara shares how she built the BGS swim strength and conditioning program from scratch after taking on the role in 2022. The conversation covers the journey from initial challenges to establishing a structured six-squad framework that integrates dry land and gym-based training with swimming development. The discussion emphasises athlete education, general athletic development for youth, long-term progression and collaboration with swimming coaches. They also highlight practical examples like games-based training for younger athletes, gymnastics integration and the creation of a games library. The episode concludes with reflections on athlete progression, enjoyment and the importance of preparing well-rounded, confident athletes both in and out of the pool.
Highlights
Background & Context
• Lara Poncey started in 2022, taking responsibility for over 200 swimmers (ages 7–26).
• Initially, there was no clear training structure or framework across squads.
Framework Development
• Created a six-squad progression model aligned with both athletic development and swimming performance.
• Focus on long-term athlete development rather than short-term results.
• Designed to educate athletes about the “why” behind training and build confidence in the gym.
Early Stages (Micro & Junior Squads, ages 7–12)
• Goal: Build fundamental movement skills and coordination.
• Approach: Games-based, fun, low-structure “organized chaos.”
• Sessions emphasize play, agility, body control, and enjoyment.
State Development Squad (12+)
• Introduction to foundational movement patterns (squat, hinge, push, pull).
• Low load, bodyweight-based, circuit-style sessions.
National Development Squad (14–15 yrs)
• First stage in the gym setting.
• Focus on building a broad athletic base and exposure to multiple training qualities (strength, power, endurance).
• Not heavily swimming-specific; prepares athletes for any sporting pathway.
National Performance Squads (15–18 yrs)
• Increased specificity and intensity, aligned with competition schedules.
• Differentiation between age squad (strength/power development with support and guidance) and open squad (advanced training, stroke-specific focus, collaboration with head coach).
Gymnastics Integration
• Weekly sessions in the gymnastics hall focusing on handstands, rings, dynamic balance, and body control.
• Strong correlation to swimming starts, turns, and streamline positions.
• Adds variety, enjoyment, and body awareness.
Programming Philosophy
• Tailored to athlete age, development, and competition demands.
• For younger squads: term-based training with holiday breaks to avoid burnout.
• For older squads: programming coordinated with key competitions (nationals, trials).
Games Library
• Lara developed a categorized library of games (activation, invasion, core, ball, etc.).
• Provides variety, ensures coverage of different movement skills, and keeps sessions engaging.
• Mix of researched, shared, and self-created games.
Key Takeaways
• Importance of education and enjoyment at all levels.
• Building confident, resilient athletes regardless of whether they continue with swimming.
• Framework ensures progression, structure, and long-term benefits.
• Positive cultural shift: swimmers now look forward to dry land training.
ASCA Podcast
Tim Mosey holds a Master of Exercise Science (Strength and Conditioning) from Edith Cowan University and a Bachelor of Applied Science (Human Movement Studies) from QUT. He is an ASCA Level 3 Master S&C Coach with over sixteen years of experience across Olympic, professional, and youth development sport. Tim is currently the Senior Strength & Conditioning Coach at the NSW Waratahs, where he leads strength, power, and speed development, as well as rehabilitation programming for the Super Rugby squad. He has previously served in high-performance roles at the Queensland Academy of Sport, the Tasmanian Institute of Sport, as Head of Athletic Performance - Academy for the Waratahs, and as Director of Athletic Development at Brisbane Boys’ College. He has supported athletes to Olympic and international success in diving, rowing, archery, water polo, and skeleton, including preparing athletes for the 2010 Whistler and 2014 Sochi Winter Olympic Games. Tim’s areas of expertise include strength, power and speed development, return-to-play programming, and long-term athlete development. He has contributed to the field through published peer-reviewed research, mentoring emerging coaches, and presenting at national conferences.
QUOTES
“I'm a reluctant rehabber. I find it the most challenging and frustrating part of strength and conditioning. It doesn't excite me. It challenges me. I find it difficult I guess and that's weirdly why I wanted to dive into it”
“If we're thinking about aerobic type work, you can break it down into whether you want to do extensive or intensive type work. So maybe extensive work where the length of your effort is a longer, straighter effort versus an intensive type effort where you might have more shuttle-based work.”
“I've always lived off this quote from an old colleague, Nick Lumley and his comment was when the bombs are going off, you don't want blokes who've just been running straight line MAS, you want guys who've been getting off the deck and shuttling. So I guess I'm biased towards a little bit more shuttle-based conditioning work than straight line work”.
“The challenge of rehabbing someone in season is the coach wants him back and there's the old adage of are we returning to play or returning to perform? I don't think that really applies in a lot of instances when we're getting guys back out on the paddock, particularly in-season. I would argue that we return blokes that aren't ready to perform a lot of the time but they're ready to go back and play”
“I would start generally in the backend of a reconditioning block with more aerobic based extensive work and that might involve longer straighter efforts with maybe one turn. I might progress that down to more intensive based conditioning work with more turns, same sort of work to rest ratios, but more change of direction and off deck work, increasing to intensive anaerobic type work as they get towards the backend of the last third and fourth weeks.”
SHOWNOTES
1) Tim’s time in strength and conditioning, from Tasmanian Institute of Sport to Brisbane Boys College and QAS to the NSW Waratahs
2) The basics of reconditioning and using an energy system adaptation led strategy
3) The simplicity of four-minute conditioning blocks and the importance of shuttle-based work
4) Skill work in re-conditioning?
5) Building back into contact after injuries, especially for shoulder cases
6) The difference between returning to play versus returning to perform
7) Reconditioning periodization and the use of extensive and intensive days
8) Tim’s favourite reconditioning drills and the challenges of adapting training to different athlete types within the same squad and sport
PEOPLE MENTIONED
Peter Culhane
Paul Larsen
Martin Buchheit
Nick Lumley
