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
Rob Anderson is an award-winning youth strength and conditioning coach with over 15 years of experience developing young athletes across schools, academies, and national governing bodies. He spent five years with Scottish Rugby as the Lead Strength & Conditioning Coach for the Under 16, 17 and 18 National Teams as well as coaching emerging youth talent at the Borders & East Lothian and Caledonia Regional Academies. Rob then founded The Athlete Academy with the mission to provide world-class athletic development and coaching for young athletes. His dedication to improving youth athletic development is reflected in his recognition as the 2024 UKSCA Strength & Conditioning Coach of the Year for Youth Sport. A leading voice in LTAD, Rob also mentors practitioners through Collaborate Sports, helping coaches implement best practices in clubs, schools, and private sectors.
QUOTES
“It's not uncommon for guys and girls to be growing seven to 12 centimeters in a year. That's a huge physiological change. It's not uncommon during peak weight velocity for guys to be stacking on 10 kilos in a year. That's a huge physiological change. So in some ways, the training programs that we are putting on adult athletes, we know there's a level of adaptation that's going to change physiologically but we're probably getting the greatest physiological change during that period of adolescence, both for male and female athletes, with training”.
“If it works with kids, it works with adults but not the other way around”
"And sometimes it's going to be a bit deceptive for youth athletes because you might think, well, actually we've not changed training load. Like they're doing exactly what they were doing last year. But actually, last year they weren't in their peak high velocity and now they are. And so maybe their sensitivity has increased and that workload that was previously okay is actually now too much. And we just need to be smart about how we decrease that"
“So we need enough calories for the usual resting metabolic rate plus growth. Then what fuelling do we need for athletic endeavors? You know, it tends to be a lot more than parents think in terms of what the requirement actually is. And that's why, you know, it's not uncommon for athletes to be tired and under fueled because they don't realize that how much their calorie requirements are going through that period of training and growing.”
“I actually really love martial arts for an LTAD environment, because I think it's actually way more organic. You go into a Jiu-Jitsu class, for example, it's not all the white belts in one room or the brown belts in another room or the blue. It's like combined different ages, different experience levels. And it's actually a really quality LTAD experience and I've kind of borrowed from that.”
SHOWNOTES
1) Rob’s progression in youth strength and conditioning, from his own experience to Scotland national youth rugby teams to opening Athlete Academy
2) Fundamentals of youth strength & conditioning and dispelling old youth training myths
3) The impact of peak height velocity on different growth related conditions like Osgood Schlatters
4) The difference between peak height velocity and peak weight velocity
5) Organizing training and adaptation aims (e.g., neural vs hypertrophy) around pre, circa, and post pre height velocity
6) The parent as the head of performance for the youth athlete
7) The intake process at the Athlete Academy and putting youth athletes into the right level of a curriculum
8) Micro-dosing different tests across different weeks
9) Addressing parent questions about what their kid needs and the value of unilateral work
PEOPLE MENTIONED
Avery Faigenbaum
Kelvin Giles
Dan Baker
Rhodri Lloyd
John Oliver
Shane Fitzgibbon
James Baker
Angela Jackson
Mike Boyle
Frans Bosch
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
