Coach John Hofman is the Strength and Conditioning Specialist for the Guardian Resilience Team at LA Air Force Base where he oversees the strength and conditioning protocols designed to enhance improve muscular resiliency, cardiorespiratory fitness, and reduce musculoskeletal injuries in the operational environment. Prior to joining United States Space Force, Coach Hofman spent over 15 years as a Tactical Strength and Conditioning Specialist for both Law Enforcement and Fire / Rescue. In 2021 Coach Hofman was a member of the State Officer Wellness team where they were awarded an Emmy for Branding Content.In addition, Coach Hofman was the 2018 recipient of the National Strength and Conditioning Association Tactical Practitioner of the Year Award. QUOTES “Listening to the firefighters tell me all the things, regardless of it was good or bad, I actually had to open up my ears and listen to them and understand their fears and understand that, you know, I'm not here to hurt you, but actually help you overcome those roadblocks.” “Really what tactical strength and conditioning is the ability to understand that yes, we want them to think and b like athletes, but 99% of them are not athletes” “When I left Sacramento Fire Department, I asked a deputy chief who was a good friend of mine, what did I do right? And he just laughed and he goes, you gave us the option to make the best decision for ourselves.” “With tactical S&C, you have got to have a giant toolbox. You have to really know and master your basics because you'll use them predominantly all the time” SHOWNOTES 1) John’s journey from sprint kayaking athlete to over 15 years in tactical strength and conditioning 2) Getting embraced by the tactical populations in different environments 3) Improving overall health in firefighters and balancing training with the need to be able to do occupational tasks on a moments notice 4) The giant toolbox needed to work in the tactical strength & conditioning space 5) Culture change tips from John’s experience with firefighters and law enforcement officers 6) John’s biggest lessons of working in a tactical strength and conditioning space including the 48 hour rule 7) Being “fit for duty” and managing musculoskeletal injuries in the tactical populations given the demands of the job PEOPLE MENTIONED Mick Stierli Rob Orr Tyler Christensen Jay Dawes

James is currently the Head of Talent Identification & Athlete Development at Elite Sport UAE and a Visiting Fellow at Northumbria University. James brings a unique blend of skills and experience as an accredited S&C coach, physical education teacher, sport scientist and researcher. His current research is focused on the effect of growth and maturation on performance in youth track and field. Previously he worked at the Aspire Academy in Doha, Qatar as the Head of Talent Identification and Development, a senior strength and conditioning coach and performance support lead for Track and Field during his time there. In 2020, he was awarded the ASCA Senior Research Award on behalf of the Aspire Academy research team and James was also awarded the UKSCA’s S&C Coach of the Year Award for Youth Sport in 2017 for his work in the school setting. QUOTES “When I used to speak to the athletics coaches about maturation, I'd say, yeah, he's an early maturer and they were like, so what? How much difference does that make?” “The mean maximum velocity for the approaching peak height velocity (PHV) group is 7.1m/s and the max velocity for the post-PHV group is 8.5m/s… So, in those situations, when you put them on the track, you can imagine how that extrapolates out over 60, 70, 80, 90, 100 meters” “So 87-88% of predicted adult height is typically the takeoff point for the growth spurt and we start to see a big increase in growth with the peak of growth being typically between 91-92% of predicted adult height.” “The best approach is to keep as many athletes as possible in your (TID) programs for as long as possible” “If we're applying these correction procedures to athletes, we're still talking about early maturing athletes that are running 7.5s for 60. They're still not world beaters at this point. They all still need support, but it's not to say we should exclude the early maturer either. We need to keep the people in the pipeline, keep giving them what they need in terms of strength and conditioning, and great coaching.” “Actually, being an early maturer for girls can be a disadvantage because of the fat mass gains that occur post-PHV versus a girl who is pre-PHV who's still relatively lean, not carrying fat. And in my experience, most of the girls will jump their highest CMJs pre-PHV and then it all flat lines” “There's certain sports where if you haven't accumulated training by a certain age, then, you know, the really skill -based sports, it's probably going to be harder to get there to an elite level” SHOWNOTES 1) James’ background in both strength & conditioning and PE teaching and his journey to talent identification in elite sport in the Middle East 2) Why interpreting performance through a lens of maturation is important and how to track physical performance metrics around peak height velocity (PHV) 3) The continuum of maturation in young athletes from pre-pubertal to post-PHV 4) Different methods of predicting adult height in youth athletes and their respective strengths and weaknesses 5) Optimizing talent ID programs to enhance retention and the psychosocial aspects of these programs 6) Correcting track & field performance based on maturation to get closer to be able to compare youth athletes of the same age but different maturation levels 7) Potential differences between boys' and girls' physical performance measures around PHV 8) Strategies for working with sports coaches in the TID space to allow for maturation-based evaluation and adjustments for open skill sports 9) Managing training around PHV to help reduce injury risk and the typical pattern of growth and injury site location in youth athletes PEOPLE MENTIONED Ed Archer Alex Natera Amanda Johnson Marco Cardinale Phil Kearney Craig Pickering Shaun Abbott Stephen Cobley Tom Maher Matt Jordan Mike Young Jeremy Sheppard Dan Baker Boo Schexnayder

Dr. Max McKenzie Max is a S&C Coach with the QAS Swimming Hub on the Sunshine Coast. Max has worked with elite swimmers for almost a decade across three Olympic/Paralympic cycles. Working within a multidiscipline performance support team servicing several swimming programs and coaches has shaped Max’s philosophy on the physical preparation of swimmers. In 2024, Max completed his PhD which investigated the impact of land-based warmup strategies on subsequent swimming physiology and performance. Dr. Mark McKean Mark started his career as a Physical Education teacher and still uses these teaching and coaching skills he learnt in many of his current coaching roles. Mark is a Master S&C Coach and completed his PhD in Sport and Exercise Science at UniSC. Mark has 30+ years of experience in various sports, including Sprint Kayak, Tennis, Swimming and Netball. Mark is a Senior S&C with the QAS Swimming Hub on the Sunshine Coast and is Head of Physical Performance in High-Performance Sport at UniSC. Mark has worked with UniSC's High-Performance swimming program since its inception in 2011 and has more than two decades of experience working with Olympic and Paralympic swimmers. QUOTES “One of our biggest concerns is swimmers, and it's like in any sport, their sport age is very different to their S&C training age, so you get swimmers that have been in the pool for five, 10 years, but when they come into our environment, they've got less than one year of good experience” “If you ever spend any time around swim coaches, you'll hear the word connection probably on a daily basis and my interpretation of what swimming coaches are talking about is how efficiently are they sequencing together movements of their joints through water.” “It is very common to hear swim coaches and swimming athletes talk about “what can you pull up?” but one of the things we are interested in is an athlete’s ability to pull their own body weight up as fast as they can for as many repetitions without a certain drop of velocity” “So within about six weeks of major competitions, we're going through a set testing battery, which includes bench press velocity and bench press maximal strength, pull up maximal strength, pull up velocity and counter movement jump and squat jump performance” “I've always believed one of the strength and conditioning coach’s biggest weaknesses is their general anatomical knowledge” SHOWNOTES 1) The back stories of Max and Mark including Max’s PhD research on swim performance and land-based interventions in the warm up 2) The basics of athletic movements for swimming like streamlining and rotation control, and the importance of connection 3) The adaptation of common traditional exercises like the pull up and reverse hyperextension to be more swim specific 4) The importance of monitoring vertical pulling speed and drops in speed in swimming 5) Swimming strength and power profiling before major competition 6) Strength ratios between upper body exercises and their influence on programming 7) A look into the day-to-day process and weekly periodization at UniSC swimming program 8) The power of the mind and influence of pre-competition lifting on swimming performance 9) The importance of knowing anatomy as a strength and conditioning coach PEOPLE MENTIONED Scott Pollock Dan Howells Dr Mark Burnley Adam Peaty

In this episode of the ASCA high school strength and conditioning podcast, Sean O'Connor, S&C coach at St. Lawrence’s College, discusses the comprehensive athletic development program implemented at the school. The program caters to students from year 7-12, focusing on movement competency and holistic long-term athlete development (LTAD). With a mix of foundational training for younger students and sport-specific programs for senior athletes, the college promotes flexibility to balance school and athletic commitments. O'Connor highlights the importance of proper movement training, regular testing, and data-driven progress tracking to support athlete growth across multiple sports, including a notable collaboration with Manchester City’s football academy. With thanks to our Official Equipment & Flooring Partner and Podcast Sponsor AlphaFit https://www.alphafit.com.au/fitouts/schools-universities/

Dr Steven Duhig is Senior Lecturer and Researcher at Griffith University and an ASCA Elite L3 Elite Strength and Conditioning Coach who has demonstrated significant expertise in both academia and practical aspects of sports performance and coaching. His career encompasses recent roles as a Strength and Conditioning Coach at Burleigh Bears Rugby League Club, Strength Coach with Michael Bohl's swimming squad, and Rugby 7s Head Strength and Conditioning Coach at Griffith Sports College. His experience extends to roles including Physical Preparation Coach and Academy High Performance Manager for the Gold Coast Suns Football Club, Rehabilitation Coach for the AFLQ State Team, and Sports Science PhD scholar affiliated with Gold Coast Suns. Previous positions also include Athletic Development Coordinator at Morningside Panthers Football Club and Powerlifting Coach, leading a novice powerlifter to three Australian records. Dr. Duhig's current research involves exploring the connections between muscle architecture and injury risk, as well as performance enhancement and injury prevention in various sports, including Australian rules football, soccer, rugby league, swimming, track and field, and surfing. The overarching goal of Dr. Duhig is to provide practical applications in the field of sport and exercise that directly improves practice and athlete outcomes. QUOTES “Sleds, particularly in the football codes, are so powerful as a training tool” “The more weight on the sled, the less distance you’ll sprint” “I think we first have to run fairly well without resistance before we start adding in sleds” “I think another great exercise for hamstring besides the Nordic is the seated leg curl, especially when consider specificity and transference” “When starting to use sleds with athletes, I always go light to start, around 15-20% bodyweight” “The two, five and ten meter distances are so important for the court based sports with sled sprinting” SHOWNOTES 1) Steve’s journey in strength and conditioning from Cert III qualifications all the way through to a PhD 2) The use of sleds for sports and the beneficial effects on acceleration 3) The key findings from the research on resisted sprinting and the differences between pulling a sled at waist or shoulders and pushing a sled 4) Using a contrast sled loading system with athletes prescribed from percentage of bodyweight or velocity decrement 5) The optimal distances when using sleds at different loads 6) Practical considerations and basic strength requirements to be aware of before using sleds with athletes 7) How Steve implements sled work into existing rugby league speed/gym sessions and technical training 8) The ACL bracing protocol and the prerequisites for successful outcomes 9) Steve’s latest research on tendon health in hamstrings and shoulders PEOPLE MENTIONED Tony Shields Josh Secomb

Today, we're diving into the world of youth athletic development with Brad Lawton, a passionate strength and conditioning coach with a rich background in exercise science. Starting his career as a personal trainer, Brad discovered his love for strength and conditioning, working with various clubs such as Bond University, Griffith Rugby Sevens, and the West Wales Raiders in Wales. He pursued further education with a master’s degree in strength and conditioning, which propelled him into a full-time career focused on youth athletic development. Currently, Brad extensive experience sees him working as a strength and conditioning coach to many youth athletes. Join us as Brad shares his journey, insights, and the innovative approaches he employs to enhance youth training programs. Highlights: Career Beginnings and Development. Educational Background. Experience with Youth Athletic Development. Current Role and Responsibilities. Program Structure and Philosophy. Challenges and Solutions. Importance of Facility Rules and Expectations. Engaging Students. Special Programs and Achievements. Advice for Aspiring Coaches. Learn More about our Official Equipment, Flooring and Podcast Partner AlphaFit: https://www.alphafit.com.au/asca

Shane Lehane currently works as Athletic Performance Coach for the Sydney Swans Football Club in the AFL. Prior to this Shane worked in professional Rugby Union for 12 years in both Europe and Australia with Leicester Tigers, Melbourne Rebels, and the Wallabies. Shane graduated from Loughbough University in Sport & Exercise Science and is currently a PhD candidate at La Trobe University, Melbourne. Shane’s studies are focused on Decision Making and the application of Systems Thinking for Strength & Conditioning Practitioners in the Team sport setting. Shane is also an accredited Elite Level 3 Coach with the ASCA. QUOTES “I definitely caused more problems than I solved by taking the performance model from Leicester straight to the Rebels” “Rather than being solely a S&C coach tasked with manipulating physical variables, I see our role as being an assistant coach with job of managing the physical dimension within context of team environment” “What differentiates practitioners is the understanding of the context of the environment they are working in” “It is ok to embrace something that is less objectifiable and be comfortable in the fact that this physical quality will transfer across to the sport” “Coordinative exercises and drills are a bridge between traditional strength training and a technical aspect of the sport” SHOWNOTES 1) Shane’s non-traditional start to a S&C career in the football codes 2) The role of the S&C coach in modern team sport setting and “well-intentioned reductionism” 3) Optimizing versus maximizing physical qualities in team sport athletes and how that fits with tactical and technical aspects of the game 4) The factors that positively and negatively impact team sport performance from a S&C perspective and the point of diminishing returns on physical traits 5) The balance between subjective and objective information with coaching vision and feedback for different players 6) Reflective practice, its role in other health sciences and importance for S&C coaches 7) Coordinative exercises and drills, dynamic correspondence, transfer and Frans Bosch 8) The different characteristics between rugby union vs AFL athletes and systems thinking PEOPLE MENTIONED Bryce Kavanagh John Pyror Lachlan James Fergus Connolly Russell Ackoff Dan Howells

In this episode of the ASCA High School and Youth Podcast, the journey of professional surfer Sophie McCulloch is highlighted, showcasing her triumph in the 2022 Challenger Series and subsequent injury setback, which she overcame to return to the World Surf League in 2024. The episode features an in-depth interview with her coach, Kerry Keightley, a renowned ASCA Accredited strength and conditioning expert, who shares his long-term athlete development strategies, emphasising individual needs analysis, evidence-based training, injury prevention, and holistic approaches like breathwork. Kerry also discusses the importance of building empathetic, respectful relationships with adolescent athletes, fostering their emotional and cognitive development alongside physical training, and the value of patience and community in coaching.

In this episode of the ASCA High School and Youth Podcast, the journey of professional surfer Sophie McCulloch is highlighted, showcasing her triumph in the 2022 Challenger Series and subsequent injury setback, which she overcame to return to the World Surf League in 2024. The episode features an in-depth interview with her coach, Kerry Keightley, a renowned ASCA Accredited strength and conditioning expert, who shares his long-term athlete development strategies, emphasising individual needs analysis, evidence-based training, injury prevention, and holistic approaches like breathwork. Kerry also discusses the importance of building empathetic, respectful relationships with adolescent athletes, fostering their emotional and cognitive development alongside physical training, and the value of patience and community in coaching.

Simon Harries is an accomplished performance coach, holding a PhD in Human Physiology from The University of Newcastle and accredited as an ASCA Elite L3 S&C coach. He currently serves as the Head of Strength & Conditioning at the NSW Institute of Sport, where he leads a team of Strength & Conditioning coaches to develop and deliver world-class performance support to Olympic sport athletes. With over 15 years’ experience in high performance sport across strength & conditioning, rehabilitation and sports science positions, Simon has coached elite athletes and teams across multiple sports, including AFL, Rugby League, Rugby Union, Rugby Sevens, Water polo, and a range of individual event sports. QUOTES “Depending on your context, different rehabilitation models will suit and be more applicable than one or another” “The roles in rehab are dependent on the people in each discipline, not necessarily what disciplines are involved” “The main friction point in any working relationship is who is prescribing, who is coaching it and who makes the changes if they need to be made so to establish that at the onset helps a lot.” “Rehab drivers are often the unsaid reasons why certain decision are made in rehab” “Obviously when people talk about week-to-week change and acute to chronic ratios, that almost goes out the window in early parts of rehab otherwise the athlete would come back in 3 years’ time.” SHOWNOTES 1) How Simon’s career has progressed from PE teaching to the head of S&C at NSWIS 2) The emerging role of a rehabilitation strength & conditioning coach 3) Using the RACI model (responsible, accountable, consulted, informed) to get all staff involved in a rehabilitation of an athlete on the same page 4) Examples of KPIs across different stages in rehabilitation 5) The four rehab drivers: load, performance, medical and logistics 6) End-stage rehab KPIs and volume benchmarks for running based field sports 7) Shared decision making and communication with coaches 8) Different rehab models and their suitability in different environments 9) The importance of biomechanics for S&C coaches PEOPLE MENTIONED Tim Rogers Dan Cleather

Dan is an Accredited Strength & Conditioning Coach with the UKSCA. His experiences spans Professional, Olympic and Paralympic sports in both the UK and the USA, working in sports such as Rugby Union, Rugby 7s, and Major League Baseball. His work with the Team GB Rugby 7s teams took him to Rio in 2016 where the team placed Silver, and Tokyo in 2021 where the team placed 4th. Between these Olympics, he worked for the Houston Astros where he was part of the staff that went on to win the American League. In recent years, Dan has founded Collaborate Sports, which aims to provide practitioners personal development and mentorship opportunities as well as consultancy services to clubs and organizations. Dan currently works with around 60 coaches across the world to help target their personal development, provide network opportunities with other practitioners and mentor them through their careers. Dan is also a senior lecturer at the University of Brighton. QUOTES “As an industry we seem to be a big S and a little c… and this is probably an indication of where our S&C industry is at right now" “Energy system development is very specific to adaptation but general to task, whereas conditioning is the use of energy systems within a task, very specific to task but general to adaptation" “I would want my athletes to earn their seat at the table in terms of basic aerobic physical qualities, much like strength qualities” "Energy system development doesn’t necessarily help us in the task, it also helps us just as much between tasks, especially with aerobic qualities” “There is a double bang for buck with aerobic work especially if you take it off feet, we know it has little to know cost off feet and it can also promote some recovery as well” “Sometimes we can’t get an athlete where the need to be in any given season and we need to be comfortable with that" SHOWNOTES 1) Dan’s journey and update since our last episode (#72) 2) The differences between fitness, energy system development and conditioning 3) How to establish training residuals for strength and endurance with your athletes 4) Key principles for energy systems development and the importance of developing a general base 5) The periodisation of energy system development and an example from Team GB 7s 6) Modifications in energy system work based on individual abilities, anaerobic speed reserve considerations and return on training investment 7) Direct and indirect benefits of energy system work and comparison between energy system assessments and sports performance 8) Task specificity in around energy system development, limitations in oxygen uptake versus oxygen muscle saturation and future research in near infrared spectrometry 9) The benefits of understanding how to visualize data and pedagogy for S&C coaches PEOPLE MENTIONED Nathan Heaney Gareth Sanford Andrew Usher

Ben Norcott is an ASCA Level 3 Elite coach specialising in Human Performance. Ben's career spans various industries, including Rugby Union, League, Defence and Law Enforcement. He has worked with numerous organisations, including the Australian Federal Police, Royal Australian Air Force, Rugby Australia, ACT Brumbies, and Vikings Rugby. He is currently Head of Physical Performance for Specialist Operations at the Australian Federal Police, and is responsible for the physical performance and training of personnel in various specialised areas. He also works as the Physical Performance Coach for NRLW & SG Ball teams for the Canberra Raiders. QUOTES “The basics of a coaching philosophy is it is a way for to get information, filter it down, make your decisions and planning and interact with others… and that has to grow and change as you grow and change” “I like to think of a coaching philosophy as a tree, it gets planted in the soil of the environment, it gets enough sunlight and water and it grows to the environment it is in and if you go and try and grow something artificial that is not right for that environment, it is going to die” “The worst place to work is where the senior coach micromanages the developing coach so they can’t understand and have their own philosophy” “if you can influence the intent of a group, and players have good buy-in, you can change a program significantly” “The best way to think of it is performance is like you are in a boat, experience is your captain, and sport science is your navigator“ SHOWNOTES 1) The back story to Ben Norcott and his journey in S&C 2) The in's and out's of having a coaching philosophy 3) The importance of creating a coaching philosophy that allows different people to contribute to success 4) Why you should treat your coaching environment like growing a tree 5) The optimal interaction between senior and junior coaches for coaches to develop 6) The optimal frequency to reviewing your coaching philosophy 7) Examples of when and why Ben has changed his coaching philosophy including a decreased reliance on GPS and increased focus on running technique 8) Practical strategies to help embed and develop your coaching philosophy 9) Key learnings from working with the AFP special ops program 10) The program set up at AFP special ops and how to integrate athlete choice into programs 11) The importance of setting boundaries in the S&C profession and multipliers and diminishers as managers PEOPLE MENTIONED Chris Hickey John Mitchell Ash Jones Mike Anthony

Nathan Spencer is an innovative and passionate practitioner with over 10 years experience developing and coordinating cutting edge strength and conditioning, sports science support and end stage rehabilitation service to elite athletes across the world at the professional level. Currently the Strength & Power Coach at the St. George Illawarra Dragons in the NRL, Nathan has worked extensively in both rugby league and basketball both domestically and internationally. Nathan has held roles at the Wests Tigers, Illawarra Hawks, New South Wales Institute of Sport and Orlando Magic. QUOTES “It was an epiphany moment when you think back to what we are taught and it is a bit more old school periodization; whereas the influence of CBAs, 3 games a week, TV deals etc, our ability to make decisions on training periodization are dictated by schedule which is dictated by money” “In the professional basketball environment, frequency of strength and power work wins out so the initial method was to try and get 2 sessions in a week in season” “The luggage crews with the airlines did not like us when we would travel with around 400kg of weight and bars when we went on the road” “We used CMJ eccentric peak velocity as a marker of whether the athletes were putting in and jumping with intent” “When you are measuring things with force plates, you always stick to the source of truth which is force and time” “Most of us would assume that after an activity that is high intensity in nature, it is fatiguing, not potentiating, but the fatiguing response typically occurs a day or two later so how you capitalise on that potentiation is the next question” SHOWNOTES 1) Nathan’s journey from UNSW undergrad to the NBA and back to professional rugby league 2) Strength and power periodization and programming in a heavily congested competition schedule 3) What to focus on after games in NBA for strength and power work and what these sessions would look like at the Orlando Magic 4) Monitoring neuromuscular responses to games from a CMJ and how these responses changed strength & power prescription 5) The metrics to focus on when using the CMJ and force plates to monitor neuromuscular response 6) The differences between pushing isometrics (overcoming) and holding isometrics (yielding) and their use in the NBA strength & power work 7) Adapting and taking what worked in the NBA to an different sport like Waterpolo 8) How to make this model work of monitoring responses and adapting strength & power work for athletes if you do not have force plates PEOPLE MENTIONED Alex Natera Julian Jones Beau Ryan Caitlin Foord Terence Ross Aaron Gordon

Tim Suchomel has a PhD in Sport Physiology and Performance from East Tennessee State University. He is currently an associate professor of exercise science and the program director for the Sport Physiology and Performance Coaching graduate program at Carroll University. In addition to his teaching, Tim is the Director of the Carroll University Sport Performance Institute (CUSPI) and works as a human performance coach with several teams. He has published 1 book, 10 book chapters and over 100 peer-reviewed journal articles on topics that include weightlifting movements and their derivatives, strength and power development, and athlete monitoring and was named the 2022 National Strength and Conditioning Association (NSCA) Terry J. Housh Outstanding Young Investigator of the Year. Tim is a Certified Strength and Conditioning Specialist with Distinction (CSCS,*D) and Registered Strength and Conditioning Coach (RSCC) through the NSCA and a Level I Performance Coach through USA Weightlifting. QUOTES “Accentuated Eccentric Loading (AEL) is prescribing an additional load that we can handle in the eccentric load before removing it in the concentric phase, and the other thing that has to be involved is pairing the eccentric and concentric phase so there is no delay between them” “The eccentric duration makes a big difference in the adaptation you will get with AEL” “If you were chasing strength from a loading standpoint, the gap between what is on the bar and what is on the weight releasers should be relatively small; however if I have a wider gap, that may favor RFD and power production” “With AEL, I would question is does the individual have the capacity to do it and do you need AEL on every repetition?” “One of things I would tell people first and foremost is when you are going to implement AEL 1) you don’t have to do it with everything and you shouldn’t be doing it with everything and 2) you’re probably not going to be doing this over consecutive training blocks for a long period of time" SHOWNOTES 1) The update on what Tim’s has been up to since our last episode (#31) 2) The ins and outs of Accentuated Eccentric Loading (AEL) and the benefits of using AEL 3) Why it is not always necessary to go supramaximal with athletes doing AEL and maintaining natural movement speed 4) The pros and cons of increasing the eccentric contraction duration e.g., tempo during training 5) AEL programming recommendations to target different training goals (e.g., hypertrophy, strength) 6) Practical advice for implementing AEL with weight releasers, dumbbells or other tools and the best upper body exercise variations for AEL 7) Different repetition schemes for AEL, moderating the influence on fatigue and why flywheel training is not necessarily AEL 8) Key aspects to programming AEL for athletes and factors that influence the time course of recovery for AEL 9) The benefits of keeping training simple for the vast majority of athletes and understanding the underpinning characteristics of how athletes achieve physical performances PEOPLE MENTIONED Jeremy Sheppard John Wagle John Hughes

Brendan Inkster obtained a Masters degree from the University of Technology – Sydney researching applied biomechanics and then went on to work with the Manly Sea Eagles (NRL) in rehabilitation and sports science. After a stint with the New Zealand Warriors (NRL), Brendan is now working for the Parramatta Eels (NRL) where he has gone from the rehabilitation space to heading up their pathways and women’s performance programs. Brendan is an accredited ASCA Elite L3 S&C Coach. During his 16 years in the NRL his passion for rehabilitation has never ceased, always looking for ways to improve player outcomes. When not training the Eels, Brendan has a keen interest in baseball & soccer and helping schools with their high-performance education programs. QUOTES "The basic model of rehabilitation has evolved for me from just supporting a physiotherapist with some running outside of the gym" "When resources are not available, do you need a scan? No, but from an NRL perspective, I believe there is merit to it on almost all occasions" "At the end of the day, the athlete is very accountable for the part they play in their own rehabilitation" "I am a big believer in that you should do at least a week and preferably two weeks of normal training before you start of playing again" "What does the normal week look like? Because if that is what they are used to doing they can probably do that in a rehabilitation schedule" "You can have a high load metabolically and a high load neurally and the main thing you have to remember is just don’t put two high load days back to back” SHOWNOTES 1) Brendan’s back story and how he got his start in professional rugby league 2) The evolution of the rehabilitation model in the NRL, interaction between different staff and the scan or no scan debate 3) The good and the bad of current return to play systems in rugby league 4) Roles and responsibilities in the rehabilitation and the interaction between a general S&C and a rehabilitation S&C 5) Consulting and including athletes in developing a rehabilitation plan 6) Roadblocks and traps in a rehabilitation process, including managing coach expectations, fast-tracking players and one person having to do it all 7) The most challenging rehabilitation in Brendan’s experience 8) Setting up a rehabilitation program for players, high-low days and aligning the program with the NRL squad 9) Balancing out physiotherapy exercises with performance programming 10) Metrics and data to focus on during a rehabilitation and appropriate exit criteria to return to play, including advantages to giving the player the final say PEOPLE MENTIONED Aaron Murphy Donny Singe Balin Cupples Roger Tuivasa Sheck

Gavin Pratt is currently the Director of Strength & Conditioning for the UFC Performance Institute in Las Vegas. He is an accredited ASCA Elite L3 coach and holds a Masters in Exercise Science (Strength & Conditioning) from Edith Cowan University. Prior to this role, he was the Performance Manager at EXOS in Shanghai, China. This involved working with multiple Olympic sports in preparation for the 2018 National Games, after which he then focused on assisting in the development of the country’s surfing program in preparation for the Asian and Olympic games. Gavin was also awarded the ASCA “Mentor Coach of the Year” in 2021 for his work with ASCA L1 & L2 coaches around the world. QUOTES “If we miss training the neck, we miss training a whole part of trunk-neck-head coupling” “We are not just giving any random neck exercises, it is actually in the force vector they are deficient in” "In MMA, strikes happen in around 300ms and as fast as 100ms with forces up to 10-40g” “We have something called an MMA warm up: movement, mobilisation, activation” “Another reason we use static neck exercises to start is to reinforce good posture” “If we have them twice a week, we need to accumulate at least that average force in a fight absorbed across the week” SHOWNOTES 1) Gavin’s journey from TV to strength and conditioning at the UFC 2) The benefits of neck strength for injury prevention in grappling and the trunk-neck-head couple 3) Different force vectors coaches should be concerned with neck strength and the neck strength matrix 4) How to test neck strength with a fixed frame dynamometer, and benefits and drawbacks of different body positions when testing 5) Practical examples of applying the neck strength matrix with a flexion deficiency 6) Reverse engineering neck strength from force absorption in MMA fights and differences in typical wrestler and striker neck strength profiles 7) Other assessments used by the UFC Performance Institute to determine athlete needs 8) The benefits of athlete feedback to improve your performance as a strength & conditioning coach PEOPLE MENTIONED Bo Sandoval Brett Grelle

Dr Lachlan James is a Senior Lecturer, Sport Scientist, Course Coordinator of the Master of Strength and Conditioning degree at La Trobe University, Melbourne, Australia, and an ASCA Professional L2 coach. He has published over 40 peer reviewed articles including 25 as first or senior author. Lachlan currently supervises 7 PhD students with research projects in the AFL, Super Rugby, Queensland Academy of Sport, the A-League and with VALD Performance. Prior to entering academia, he spent 10 years in professional practice as a strength and conditioning coach and applied sport scientist. QUOTES “The problem we are trying to solve is reducing the vast array of metrics we have available to us from technology down to just a few key ones” “Choose the metric in any cluster that is more reliable and is most interpretable by the end user” “Whatever variable we can get reliable at 100ms in the IMTP, which is typically force at 100ms, is the one I will take” “The reality is force at a certain timepoint, RFD and impulse all contain the same information but the reliability differs markedly” “If isometric strength doesn’t track heavy dynamic strength changes, and you are trying to use it to inform more heavy dynamic strength interventions from something like the DSI, then it might not respond in the way you think” “You have to give feedback on contact time after each rep if assessing reactive strength with a drop jump or 10-5” SHOWNOTES 1) Lachlan’s pathway to becoming a world leading strength researcher at LaTrobe University 2) Strength and power assessments and the vast array of metrics available for practitioners 3) Dimension reduction and making sense of the various clusters of metrics available 4) Picking between the Iso Squat and IMTP as the test of choice for lower body maximal isometric strength and the advantages of looking at net force 5) The importance of set up in the maximal isometric strength tests 6) Choosing between net force at 100ms, RFD or impulse? 7) Key metrics in the countermovement jump, unilateral variations and eccentric measures 8) What strength domains or qualities actually exist? The 5 strength qualities and their relationship to one another 9) Issues with the Dynamic Strength Index 10) Feasibility of assessing the different strength qualities and solutions with large squads of athletes 11) The effect of initial strength on strength training adaptations and the merging of strength qualities in weaker athletes PEOPLE MENTIONED Vince Kelly Warren Young Greg Haff Chris Bishop

Mike McGurn is Head of Athletic Performance at Queens University in Belfast. He has a BSc in Sports Science from Temple University in Philadelphia, U.S.A. and an ASCA Professional L2 accreditation. Mike has worked for over 20 years in Professional Sports as a S+C coach preparing athletes and players for 3 World cups, 3 Olympics, EPL, Commonwealth Games, Boxing, and many other sports. In that time winning 2 World Titles in 2 different sports as well as having the prestigious honour of training 3 National Senior Irish Teams in 3 different codes. His area of speciality is Olympic lifting and strength development in the gym along with energy system development on the pitch. Mike presents ASCA courses in Ireland, Malta and Poland as well as delivering lectures and talks in the USA, UK, Germany, and wider Europe. QUOTES "All they had was rugby league, tattoos and weight training” “Firstly, what does an athlete need to be fit for purpose? Then what does the sport demand?” “We need to look at the three P’s in athlete preparation: position, pattern and power” “You can’t fake fitness and you can’t fake strength” “Look at what is happening in the sport and in hard training blocks and stay away from that in your strength work” “Don’t set your athletes up to get gold medals in the gym and then a bronze on the weekend in competition” SHOWNOTES 1) Mike’s journey from Ireland to US collegiate running to elite S&C in field sports 2) The myth of sport specific training and differences between considering strength and energy system specificity for sports 3) Building athletes to be fit for purpose based on demands of their sport 4) The difference between sport specific and sport relevance with case studies of surfing and sprinting 5) Dynamic correspondence, force vectors and understanding what the sport is giving the athletes to be able to “fill in the blanks” 6) Periodisation differences between general and specifc prep 7) The importance of being comfortable with all the training you prescribe as an S&C 8) The influence Dan Baker has had on Mike’s coaching career PEOPLE MENTIONED David Boyle Kelvin Giles Yuri Verkoshansky Dan Baker Dan John Joe Kenn Paul Sculthorpe

Leading a multidisciplinary team at the Australian institute of Sport, Ross has over 25 years strength and conditioning experience working across multiple sports and organisations. Since 2004 at the AIS working with development and elite athletes across sports including netball, boxing, taekwondo, judo, athletics, cycling, rowing, basketball, modern pentathlon, water polo, winter sports, gymnastics, artistic swimming, and part of the leadership team in the AIS intensive rehabilitation program. He has also work with the Australian armed forces and lectured ASCA courses in Australia and overseas. Throughout his career coaching Athletics, sprint and agility and S&C the ability to tell a story and build athlete understanding has been an integral part of optimising outcomes. QUOTES “As an S&C coach we are highly time limited and time poor and sometimes our intervention with athletes doesn’t resonate” “So that understanding of what that data means is important and the last piece for is how to apply that data” “If I can make myself redundant on the basics, on the low level stuff, it gives me an opportunity to work on the high level stuff with athletes” “That separation between technical training and the gym is too large alot of the time with how we coach” “Anything high velocity, high speed, I want to do it in as fresh a state as possible and this also applies to the cognitive state, like teaching somebody something new.” SHOWNOTES 1) Ross’ update since the last episode and background 2) Concepts for S&C coaches to understand to maximize interventions with athletes 3) The first things to focus on when setting up strength & conditioning programs for athletes 4) Athletic models of movement and magnification of error learning techniques 5) Themes in warm ups and drills and how to link sessions together 6) Building the cognitive transfer between technical training and strength & conditioning sessions 7) An optimal structure and sequence of strength & conditioning within a head coach’s plan 8) Purposefully making yourself redundant with athletes 9) Do athletes have the capability to apply force and more importantly, the rate of force? 10) Barefoot work and core training with Kosta Tszyu PEOPLE MENTIONED Craig Purdham Kosta Tszyu Johnny Lewis Kelly Penfold

Sarah Hervert has a PhD in Sport and Exercise Science from James Cook University and is an ASCA Associate L2 Coach. She specialises in strength and conditioning for team sports, injury prevention and rehabilitation and has a keen interest in advocating for S&C in the wider community from adolescents through to older athletes. Following the completion of her PhD, Sarah co-founded Foundations Performance & Rehab with the aim of creating a safe and welcoming environment for athletes and the wider community to undertake S&C and rehabilitation services. Currently, Sarah is also a Lecturer at the University of Southern Queensland. QUOTES “Even simple things like financial projections, which you sound so boring, but at the start you need to have that stuff to have an idea of where you are going and what you need to put into action” “If you are trying to pump through a lot of individual clients, and that’s your only source of income, you’ll probably struggle to pay a lot of bills” “So if you’re going to open a business with a partner, you need to be really aware that if something did happen down the line, you need to have those back up plans with what you are going to do” “Have a plan but be flexible with that plan is a big thing in business” SHOWNOTES 1) Sarah’s journey from James Cook University to owning a private S&C facility 2) Advice for S&C coaches looking to open a private facility 3) The recommended model for private S&C facilities and setting up client agreements 4) How to implement service fee rises 5) Deciding when the right time is to bring on more staff in a business 6) The pros and cons of owning a business with a partner 7) The ins and outs of cash flow and marketing 8) Managing adversity and burnout as a business owner 9) Sarah’s PhD on sub-elite soccer players and preventing rate and severity of injuries in soccer

Nathan Parnham is the Head of Performance Development at Brisbane Grammar School. His career spans over two decades having set up multiple school athletic development programs across the country, to working in professional sport in the NRL and the Rugby Australia Women’s 7s. Nathan is a bestselling author of The Sporting Parent - an invaluable resource for parents, teachers, and coaches alike in the youth sporting landscape. QUOTES “I don’t think there is any parent that goes about intentionally setting up their kid to fail but it is just a lack of knowledge” “Our biggest challenge is the opportunity is very feasible for students to go elsewhere for S&C” “Pro sport cemented the idea that consistency is king with youth athletic development for me” “The biggest question in the youth athlete development setting is how do we try and sell the best multi-sport approach to parents?” SHOWNOTES 1) Nathan’s update since our last episode with him. 2) The nuances to coaching kids of this generation, immediate gratification strategies and the sandwich effect. 3) The importance of briefings to start and end sessions. 4) Nathan’s practical take on the current theories of long-term athlete development. 5) Athlete retention strategies and compliance strategies in the youth setting. 6) The day-to-day of Brisbane Grammar’s athletic development program. 7) Integration with PE Department and the session structure at Brisbane Grammar. 8) The biggest things taken from pro sport and put into the education / youth space. 9) Early specialisation and the cultural influences on its appropriateness. 10) The reality of coach: athlete ratios in the school youth athletic development setting. PEOPLE MENTIONED Istvan Balyi

Glenn Stewart is a physical and personal skills preparation specialist and manager. He has extensive experience as a S&C specialist and spent two decades developing Australia’s leading athletes and sporting teams professionals to international standards. He's a skilled researcher in physiology, biomechanics and team performance measurement. Glenn has published and presented in peer-reviewed journals and conferences. developing some of Australia’s leading athletes and sporting teams. With a key focus on winning, he offers his experience and knowledge as a leading voice in high performance sport to assist those seeking solutions and direction to improve on their sporting results. QUOTES “I see the role of the S&C coach and high performance manager to make recommendations to coaches about what would be ideal training loads and sessions… and at the end of the day, the coach is ultimately accountable on acting on those recommendations.” “When something is complex (like injury), you cannot apply rules, you can only apply guidelines” “My number one guideline to minimize risk of injury is to do high risk activities at low risk times and if you have a high risk time, choose low risk activities” “It’s not those events per se that are high risk (e.g., high speed running), its your preparedness for them that elevates the risk” “Injury minimisation is an understaning of your athlete and knowing that one extra rep could be the disaster you are trying to avoid whereas one less rep is not probably going to impact their performance down the track” “It is not always about injury risk minimization, we are in the world of high performance so we want our athletes to perform to the best of their abilities and they do that when they are injury free and have had massive training loads” SHOWNOTES 1) Glenn’s progression from PE teaching to the 20 plus years at the West Coast Eagles 2) The common mental model in sport that assigns blame to S&C staff for athlete injuries and the influence of sports coaches on injury 3) Factors leading to heightened injury risk in athletes and principles for dealing with complex scenarios 4) When load exceeds tissue threshold and what causes changes in tissue threshold 5) Managing training load and high risk times vs high risk activities 6) The concept of “great care with new” and applying progressive overload 7) How to determine how much training load is too much? 8) Glenn’s system of injury risk minimization and coach accountability 9) The latency period for injury after high risk periods 10) Monitoring and Glenn's preference for subjective measures 11) Chris Judd’s first day at the West Coast Eagles and witnessing greatness

Des is one of the leading youth coaches and performance managers in sport and a world-renowned practitioner and speaker in the field of youth athletic development. In joining Setanta College, Des contributes to the College’s mission to deliver industry defining Education, application and insight to communities at a local and global level. Des joined Setanta as Director of Coaching & Athletic Development, from his position as Head of Sport Medicine & Athletic Development at Arsenal Football Club Academy, which he has held for over 8 years and where he has re-shaped the concept of player development within the world of football. He has previously served as Head of S&C at Connacht Rugby, S&C to Ireland and as Fitness Education Manager within the IRFU, where he spent over 13 years developing the IRFU’s coach and player development system. u Over the years Des has presented at the UKSCA, ASCA and the NSCA conferences as well as many other conferences around the world. He also has worked as a consultant to World Rugby and the National Cricket academy in India. Des has a Masters in Strength and Conditioning and is also an Accredited Strength and Conditioning coach with the UKSCA. He also has achieved the High Performance Sports Accreditation from the British Association of Sports and Exercise Science and is a chartered scientist. QUOTES “What brings it all together is the performance plan and if I step into any environment, it should be apparent” “That language (of your performance pillars) should live and breathe in all the different departments” “We always get caught up in the negatives but we should also focus on what is good?!” “In a meeting, it is important to ask what does the group feel and is this a journey we are going to go on together?” “Apparently the science behind it is flawed, but I saw benefits from personality profiling with our players and staff” SHOWNOTES 1) Des’ journey in brief and update since our last episode including his latest work with Setanta College 2) How to approach management structures for performance teams including setting up your Vision, Mission, Objectives and Strategy (VMOS) and Performance Pillars 3) Refining the VMOS & making it as effective and efficient as possible 4) Maximising inter-disciplinary staff meetings and interventions with players 5) The power of staff ownership in department projects 6) Making performance development reviews/plans useful for staff and are you as good as Nic Gill? 7) Managing staff members that might disrupt group dynamic or are troublesome 8) The benefits of personality profiling for staff and player interaction, especially around communication preferences 9) The cornerstones of Des' management philosophy PEOPLE MENTIONED Liam Hennessy Nic Gill Dan Baker Philip Morrow Aled Walters Steve Nabo Bob Tisdall

Professor Chris McLellan is the Vice President of Sports Performance at the Florida Panthers in the National Hockey League (NHL) and Professor of Exercise and Sports Science at the University of Southern Queensland. He is also the co-founder of Horyzen Performance LLC offering bespoke athlete profiling and strength and conditioning services to professional sporting teams and elite athletes around the world. Professor McLellan has over 25yrs experience as an athlete preparation specialist internationally working in in the National Rugby League (NRL), Australian Football League (AFL), professional Rugby Union and the NHL. He also has a Phd in Exercise & Sports Science and Strength & Conditioning, a Masters of Physiotherapy and a Bachelor of Exercise Science. Chris’ research areas of interest include acute and chronic adaptation to strength and power training, hormonal responses to blunt force trauma and collision during contact sports and body composition, anthropometric & fibre type profiling for optimised performance and injury risk mitigation. Professor McLellan’s research has resulted in over 120 published works in peer reviewed journals, published abstracts and presentations at national and international conferences. QUOTES “I think being systematic is massive in strength & conditioning” “As a general comment based on subsequent performance in games and training, and sleep is massive, so if we can’t get back to home and have wheels on the ground by 2am, we stay an extra night” “The biggest piece for us is we aim to develop power and strength without loading players up with a load of hypertrophy” “We will try to manage the eccentric components of our lifts because we don’t want to make them much bigger in-season” “If we go 10 days without a lift, we’ll start to see shifts in their force-time-power curves” “Everyone talks about philosophy but my philosophy is keep the main thing the main thing” “In terms of salivary hormones, cortisol is a very blunt measure so I have embarked for quite some time to differentiate a more precise measure of stress” SHOWNOTES 1) Chris’ journey from police officer and age grade footballer to S&C coach and professor 2) From academia to the Florida Panthers and what Chris brought into the program in his first year 3) The usefulness of accelerometry measures in the NHL and the similarity of injuries between rugby league and ice hockey 4) Managing the density of competition and the workload of players in the NHL 5) Dealing with the longest game in NHL history and novel nutrition approaches to help keep players fueled. 6) The focus and logistics of strength & conditioning in-season for ice hockey 7) Managing hypertrophy with cold water immersion and limiting eccentric components of lifts 8) The efficacy of measuring different salivary hormones and differentiating physical and psych stressors 9) Practical considerations for measuring salivary hormones and the minimum amount of measures need for it to be worthwhile 10) The benefits of attending conferences and reading bona fide scientific literature for S&C coaches PEOPLE MENTIONED Kelvin Giles Steve Nance Billy Johnstone Andy O’Brien Aaron Wellman Mike Keelan Lynn Jones

Gareth Webber is a Strength and Conditioning Coach from Cardiff in the U.K. He has a BSc in Sport & Exercise Science and MSc in Exercise Physiology from Loughborough University and is a ASCA level 3 PCAS Elite coach. He has been involved in high-performance, professional sport for over thirteen years and has worked in three national institutes and two professional team environments across ten sports in five countries. His areas of specialty are the concurrent training of multiple physical qualities to maximize athlete preparedness for competition and the return to play process. He has presented at both ASCA and ICST conferences and has guest lectured at universities in the U.K., Asia and Australia. QUOTES “Sometimes basic scientific theory, training principles and exercise technique does the world of good even in world class athletes.” “It is a similar concept of stripping things back to a) protect athletes and b) to get some robustness into them so they could spend more time on the technical and tactical training” “Athletes and coaches respond really well to competence and confidence in strength & conditioning coaches when first starting” “With injured players, I try and keep the training process similar to what they would be doing if they weren’t injured… just working around the injury” “I use a Gymaware as an extra level of data and an extra level of protection where I don’t need to go super super heavy with their lifting” SHOWNOTES 1) Gareth’s backstory and experience across multiple sports from rugby union to ten pin bowling 2) The advantages of being a generalist in strength & conditioning 3) Cornerstones of strength & conditioning that coaches should be competent in before trying to expand into other specialty areas 4) Examples of reverse engineering robustness across different sports 5) The softly-softly approach strength & conditioning coaches can use when first starting in a new position. 6) Different heuristics and non-negotiables for strength & conditioning from Gareth’s experience 7) A typical week outline in current role as return to play process for Cardiff Blues 8) Guidelines for bringing players back into full training from injury and examples of low-cost return to play criteria

James Wild is a research & development and speed consultant with Harlequins Rugby Club and as a Lecturer in Applied Sport Science at the University of Surrey. Using a blend of physical preparation and biomechanics techniques with skill acquisition and motor learning principles, James has worked with coaches and athletes across a full spectrum of abilities, including medal winning teams and athletes at major international competitions. James is also a book author and has just completed his PhD in the biomechanics and motor control of team sport athletes during sprint acceleration. QUOTES “We have to remember the (sprinting) technique is not an end unto itself, but should be seen as part of opportunity to create external force expression… to fit with a performance objective” “Technique can potentially modify injury and pain whilst previous injury history and pain can also drive technique modifications as a coping strategy” “You will find some individuals have a high step rate and rely on faster step rate for faster sprints so working towards their strength is key for that individual but you might also find the opposite” “You’ll find the strength characteristics of the athlete will underpin the technique they are adopting when sprinting” “I have previously investigated what effect resisted sprinting has on stride length or string frequency and for some individuals, it increases length, for others, it increases frequency and in some individuals, it hasn’t changed anything” SHOWNOTES 1) James’ journey into strength and conditioning and sprinting research 2) The key performance indicators of sprinting biomechanics and how to assess acceleration 3) Deciding if athletes are stride frequency or stride length reliant when sprinting and what to do with it 4) Different contexts (e.g., injury history, aptitude) around using kinematic data from sprint analysis 5) What to do if athletes are not getting faster from sprint interventions? 6) The three strength qualities that are relevant to sprint performance and how to test them 7) How and when to provide technique interventions with athletes 8) James’ philosophy on using resisted sprinting work with athletes 9) Identifying opportunities for and then integrating speed work throughout a training week with athletes PEOPLE MENTIONED Aki Salo Ian Benzodis John Goodwin Pierre Samozino JB Morin Damien Harper

Dr. Chris Gaviglio has been involved with elite sport for over 20 years working across multiple Winter and Summer Olympic sports and professional football codes in both the northern (Bath Rugby) and southern hemisphere (Queensland "Maroons" Rugby League team, Wallabies – Australian National Rugby Union team and Gold Coast SUNS AFL). More recently, during the recent 2021 Tokyo Olympics, Chris was the S&C coach for Beach Volleyball Silver medallists (Taliqua Clancy & Mariafe ArtachoDelSolar), Decathlon (Cedric Dubler and Ashley Moloney - Bronze medal), 200m sprinter Riley Day, and double silver Paralympic medallist Isis Holt (100m, 200m T35). Chris also works with Australian Female Skeleton Athlete Jacqui Naracott who won silver at the recent 2022 Beijing Winter Olympic Games. He also has a passion for applied sports science with interests in passive heat maintenance, blood flow restriction training, warm-up & competition strategies and power and strength development. QUOTES “As I developed my philosophy, I started thinking of what is needed at the level of the muscle? How are we stressing the muscle? And how are we building that each month-to-month or phase?” "At the end of the day, unless you are a weightlifter or powerlifter, a good 1RM that’s pretty cool but can they sprint fast or do their sport activity really well?” “My ultimate is isometric pushing with the use of a tie-down and if you have 2 tie-downs, you can train anywhere in the world” "I think a lot of the upper body isometric work gets missed and I will still actually train upper body isometrics even in sprinters” “If you increase testosterone for example, your behaviors associated with that are increased motivation and determination” “How do you heal the body? You need an anabolic environment” “Really with BFR, it is the first set is the key when you are doing low load continuous BFR and I think we should let go of the 30 reps, but you need to go for this feeling of fullness and maybe 1 rep short of technical fatigue” SHOWNOTES 1) Chris’ updates on what he has been doing since our last episode (#30) including insights into the COVID State of Origin rugby league series 2) A quick introduction to skeleton racing 3) Going from just getting athletes strong to focusing on specific muscular contractions (e.g., eccentric, isometric and concentric) 4) Methods of eccentric and isometric contraction work 5) How to measure the intensity of isometric work and the simplest explanation for yielding/hold and overcoming/push isometrics 6) A case study with Beijing Winter Olympics silver medalist Jacqueline Naracott and the unique combination of isometrics, bands and blood flow restriction 7) How Chris has progressed his Blood Flow Restriction work with athletes, especially in rehab space with another case study featuring Cedric Dubler 8) The use of different rep ranges with blood flow restriction besides just high rep ranges 9) Letting go as strength & conditioning coaches and implementing things from other coaches 10) More resources, including practical implementations, on blood flow restriction PEOPLE MENTIONED Wayne Bennett Cedric Dubler Stephen Bird Jacqueline Naracott Adam Storey Ben Patrick Alex Natera Yuri Verkoshanksy Angus McIntyre

Alex Calder is the Head of Sports Science with Houston Dynamo, competing in the Major League Soccer (MLS). He is an accredited Level 3-Elite Coach with the Australian Strength and Conditioning Association (ASCA), as well as holding accreditations through the National Strength and Conditioning Association (NSCA) and Collegiate Strength and Conditioning Coaches Association (CSCCa). Having worked in a variety of sports, he has coached at different levels of competition worldwide for the past decade. He has published several articles in relation to physical preparation and analysis. QUOTES “I’ve found my niche in helping to transition players form the treatment table to the field” “Using a pain threshold approach is just as effective, if not more effective in certain parameters, when returning players to sport” “I’d be more concerned if a player’s absolute outputs are low compared to what their asymmetries are doing” “I have to be careful of what is coming in a week with RTP because the last thing I want to do is clear a player on one day and then pull them out the next day” SHOWNOTES 1) Alex’s backstory from collegiate soccer player to becoming Head of Sport Science at an MLS club 2) Return to play and the controlled chaos continuum 3) The differences in rehabilitation/medical staffing structures across different countries 4) Hamstring rehab and using the pain threshold approach 5) The influence of Askling hamstring protocols (diver, glider and extender) 6) The use of technology and markers to help determine if players are ready to return to sport 7) Asymmetry and its relevance in rehabilitation and return to sport 8) A typical week for an athlete returning to sport at Houston Dynamo and matching the theme of the team 9) Gym and running markers for returning to play along with positional considerations 10) Tips for S&C coaches wanting to work overseas PEOPLE MENTIONED Matt Taberner Jack Hickey Carl Askling

Scott hails from Northern Ireland where he started his career as an S&C coach with the Sports Institute of Northern Ireland. Having worked with multiple sports, he ultimately became Physical Preparation Lead for British Swimming. He oversaw significant transformation of several swimmers through to Rio 2016, including multiple Olympic, World, European and Commonwealth Games Champions who broke many world records along the way. Following the Rio Olympics Scott joined British Cycling as Head Strength and Conditioning Coach. He supported sprint and BMX programs and led a national team of S&C coaches supporting over 100 athletes. A year prior to Tokyo Scott was asked to become the coach for the Men's podium sprint squad, and they went on to medal in every possible event. Scott is currently a Senior Strength and Conditioning Coach with the Queensland Academy of Sport and National Technical Lead for Swimming Australia. He is completing a PhD in neuromuscular performance. QUOTES “As a strength and conditioning coach, you are vastly more effective if you understand what else is happening outside of the gym in an athlete's sport” “When you’re coaching a program, what I learned to appreciate is that you don’t always have athletes who are going to show up to training and attack every rep and set with maximal intent because you are not working with robots… so you have to pivot and tinker and adapt” "I think there are ways of reverse engineering performance in field sports but what you might not be able to see though is the same degree of quantifiable change in a gym variable resulting in a change in performance” “I would really love it if I could find a practical way in elite sport to do more job shares so everybody in a high performance team gets a better understanding of each other person’s role” SHOWNOTES 1) A quick recap of Scott’s career so far from Northern Ireland to the Queensland Academy of Sport 2) Being thrust into a technical coach role in a sport you have never coached or played before 3) Leading from the front, leading from the side and leading from behind with the British podium sprint cycling squad 4) The nuances of coaching athletes that are multiple Olympic and World Championship medalists. 5) Reverse engineering performance versus being reactive as a coach and the advantages of both 6) How you might reverse engineer performance in more open skill sports 7) The theory behind transcranial direct current stimulation 8) The “Roy Keane” moment for Scott and his current work with Australian swimming

Stephen Smith is the Human Performance Optimisation Program Manager for the RAAF at Amberley and Townsville. In this role, he is responsible for the integration of performance enhancing projects across high risk roles within the organisation. Previously, Stephen worked for the New South Wales Institute of Sport for 11 years, finishing his time there as the National Lead for S&C for the Australian Women’s Water Polo Team. Stephen is an Elite L3 Coach with the ASCA and has a Masters in High Performance Sport from ACU. QUOTES “Making someone back squat more or making their 40m sprint time faster is not necessarily always what success looks like (in the RAAF)” “Physical training in the RAAF is generally delivered as a one size fits all approach and we think we can do better than that with some individualization of training.” “We push the message of staying prepared, so you don’t need to get prepared” “55% of our time loss injuries in the Rio Olympic cycle for swimming were for shoulders” “Understand what the demand is and train for it, don't drop the demand to deal with whatever you have walking through the door” SHOWNOTES 1) Stephen’s origins in strength and conditioning all the way from NSWIS to the Royal Australian Air Force 2) Facilitating physical preparation in the RAAF and the similarities and differences with working in sport 3) The technology and tests used to understand physical capacities in the RAAF 4) Maximising employee engagement and managing physical output in the tactical space 5) Setting up training in the RAAF based on what is required day-to-day and the nuances of managing fatigue with tactical employees 6) Lessons in shoulder care and injury prevention from swimming and water polo 7) The reasons for a reduction in the exposure of shoulder care work coming into competition. 8) Lessons from sports coaches and psychological safety in the RAAF PEOPLE MENTIONED Phil Moreland David Epstein Amy Edmondson

Paul Downes is the Head Of Athletic Performance and Pathways at Moana Pasifika Super Rugby Franchise in New Zealand. He is a PhD candidate at the University of Edinburgh and is an accredited Strength and Conditioning Coach with the UKSCA and ASCA. Within his 18 years applied coaching experience he has worked with developmental and elite athletes in both the Northern and Southern Hemispheres. QUOTES “We used screening to tell us what we could do, not what we couldn’t do” “In Day 1 of every week at Moana Pasifika, we invested a lot of time in relationships… to connect and calibrate” “We used maximal velocity work as a prophylactic for injury” “Having a bigger bench or better clean from the floor form probably wasn’t going to be a difference maker for us, our difference maker was more likely to be giving our players more movement vocabulary” “A cognitive apprenticeship is a teaching method that really focuses on authentic learning environments and putting the learner in an situation they are likely to experience in the workplace” SHOWNOTES 1) Paul’s journey from the UK to NZ (and back!) in rugby union 2) Setting up a Super Rugby athletic performance department from scratch 3) Maximizing player availability in professional rugby union without a reserve grade or academy 4) Different screening options and a “typical” week in Moana Pasifika 5) Individualizing the preparation of rugby union players in-season and player-led different strength and conditioning options 6) Using the difference in times between COD and non-COD conditioning tests to inform training 7) How strong is strong enough in rugby union and downfalls of over-emphasizing strength and size in rugby 8) Paul’s research on decision making process in S&C, the differences between different levels of experience in S&C and the “cognitive apprenticeship” approach 9) The value of the session preview, setting the intent and outcomes of a session and aligning S&C language to performance language

Martin Buchheit is a very passionate strength and conditioning coach that progressively developed into an applied sport performance scientist, with a main emphasis on football (soccer). Martins (>200 publications) focused on intervention strategies and profiling assessments that may improve players’ physical and technical potential, using a scientific approach whenever possible. By using his background in strength & Conditioning (2 Msc), statistics (1 Msc) and his PhD in exercise physiology, he developed different training 'tools' such as the 30-15 Intermittent Fitness to program high-intensity interval training (HIIT) and the 5'-5' (now 4'-3') running test to monitor training status using accelerometers, GPS and heart rate (variability). Currently, Martin consults and speaks for various organizations, and holds the position of Head of Performance at Lille OSC, together with the role of Head of Performance Research at Kitman Labs, and helps lead up the Performance Intelligence Research Initiative. QUOTES “In the context of team sport, fitness does not often make the difference in winning or losing games” “Teams that had high speed exposures two days before games had less hamstring injuries during matches two days after” “We know if you look at contact time with a standardized same speed run, this can be indicative of acute fatigue” “Any data that be collected through normal practices in a football team, I like it” “The first discussion I had with the coaches I have worked with is tell me about the players and this is definitely the best way to start to build the interaction with coaches” “People say you should leave your ego at the door but no, you just need to have the volume control so when you need it, turn it high and when you don’t need and need to collaborate, turn it down” "What is important with the anerobic speed reserve concept is not the exact numbers but to understand the profiling that comes with it" SHOWNOTES 1) Martin’s background as a strength and conditioning coach, researcher and sport scientist across the globe 2) Building performance on a foundation of athlete health and the importance of player availability 3) The science and art of designing a training microcylce between matches in football 4) Having a pragmatic view on the use of technology in sport and getting data from normal team practices 5) Super simple standardized warmups for autonomic nervous system and neuromuscular monitoring 6) Developing relationships, influencing the coaches you are working with and managing egos in high performance sport 7) The anaerobic speed reserve concept, bucketing athletes and deciding training methods for each athlete PEOPLE MENTIONED Paul Larsen Raymond Verhiejen Dan Plews Nick Poulus Marc Quod

Janina Strauts is currently the Lead Physical Preparation Coach for the Olympic Winter Institute of Australia (OWIA). Based in NSW, she spends most of her time working with the NSW Institute of Sport (NSWIS) at both their Sydney and Jindabyne facilities. In this role she oversees the S&C support for the winter national network spanning across multiple institutes. During her years with OWIA she has worked with various winter sport athletes and coaches, including both ice and snow-based sports. Previously, Janina has worked as a Strength and Conditioning Coach for both the AIS and NSWIS with several summer sports. Janina comes from a strong sport coaching background, having also coached both gymnastics and athletics for numerous years. QUOTES “When athletes are really focused on making the most of the snow-time they have got, … the challenge is how do you ensure you still get the physical qualities you need done during the year without impacting the skill component” “What we make sure is that we have all our lower body days on the last day of each training block to be really strategic about getting as much recovery as possible before their next skill session” “I have thought about core more traditionally - a flexion, an extension, a lateral movement, a rotation and an anti-rotation” “If it is simple, it is consistent and it is easy, it means it will be easy to track and implement” SHOWNOTES 1) Janina’s journey as a strength and conditioning coach starting at NSWIS 2) Understanding how to have an impact in the yearly plan and what a normal training day looks like in winter sports 3) The importance of posterior chain and landing mechanics for winter sports 4) Conditioning, placement within a microcycle and the impact on technical training 5) Gymnastics variations to develop aerial awareness and integrating sport requirements into core work 6) Assessments that Janina uses for winter sports athletes 7) The power of simplicity and massive IMTP testing results

Dr. Mark Abel, is a Professor and Director of the First Responder Research Laboratory in the Department of Kinesiology and Health Promotion at the University of Kentucky. Dr. Abel conducts research to improve the safety, health, occupational readiness of firefighters and law enforcement officers. He has published extensively in peer-reviewed journals, authored book chapters, and presented internationally. He also teaches undergraduate courses in Strength and Conditioning and Sports Nutrition and graduate courses in High Performance Coaching and Tactical Strength and Conditioning. He has served as a firefighter. also owns Tactical Fitness Institute, LLC which assists fire departments and law enforcement agencies in developing legally defensible physical ability tests and offers other educational and exercise programming services to meet their health and performance goals. QUOTES “The number one reason why firefighters are getting injured when they are not on the ground is from physical training..." "Firefighters that exercise are at a higher risk of injury but at a lower risk of occupational injuries than non-exercising firefighters” “We need to understand the typical time course of recovery to recommend the appropriate training prescription for a firefighter on duty” “The biomotor abilities that have the longest training residuals are maximal strength and aerobic endurance” “One reason I like block periodization is you can make changes so much more frequently than linear and I think that is a huge advantage for firefighters” “Lower HRV in the morning was significantly related with decreased performance in an occupational test in firefighters” SHOWNOTES 1) Mark’s career progression from personal training to the tactical and first responder space 2) Problems with research in tactical populations and increasing compliance with the athletes you work with 3) The issue with training while on call and differences between how different tactical occupations should adapt their physical preparation 4) Why concurrent training, understanding training residual lengths and block periodization suits first responders 5) Dealing with shift work in first responders and how to adjust training 6) The details of how block periodization can be implemented with firefighters 7) Different options for monitoring readiness in tactical populations and why work efficiency is the next step in evaluating tactical performance PEOPLE MENTIONED Travis Tripplet Paul Davis David Joyce

Boyd Epley is one of the most decorated strength coaches in history and is the recipient of the President’s Council on Fitness, Sports and Nutrition (PCFSN) Lifetime Achievement Award. Lindy’s National College Football magazine named him one of College Football’s Top 100 Most Important People of the Century after his training program helped produce five National Championships and 356 wins in 35 years of University of Nebraska Football. He is the founder of the National Strength and Conditioning Association (NSCA) and continues to be an advocate for strength coaches. QUOTES “There is greater serum GH release when utilizing 1 minute rest periods compared to 3 minutes” “The rule of thumb is you do not start with 3 sets in this program or you may put someone in hospital” “If the squat is done first, this offseason program becomes magical” “Coaches can make things a complicated as they like, but it is easier to remember simple” “Motivation is a big part of working with athletes and if you don’t take time to honor them, they’ll lose interest” SHOWNOTES 1) Boyd’s journey in the weightroom from pole vaulter to the first ever NCAA college strength coach 2) The college “power sports” and how to train for them 3) The different influences of body building, weightlifting and research on Boyd’s programming 4) How a Nebraska shot putter convinced the football team to attempt Boyd's offseason weights program 5) The 10 in 40 metabolic circuit 6) The “Epley” 1RM formula and its various uses 7) The Performance Index, Strength Index and importance of relative strength 8) The dangers of distance running for power sports PEOPLE MENTIONED Tom Osborne Bill Kraemer Bob Hoffman Kevin Coleman Mike Arthur Chris Eskridge Ken Cooper

Ben Serpell is a strength and conditioning coach with the Geelong Cats, an adjunct associate professor at the University of Canberra and Senior Lecturer at University of New England. He completed his PhD through the medical school at the Australian National University, investigating musculotendinous stiffness and lower limb injury. He has since supervised several PhD's expanding on this work specifically investigating hamstring strain injury from a movement perspective and also nutritional interventions to support rehabilitation from injury. Ben has been working in elite sport for over 15 years having experience in professional Rugby (Gloucester Rugby), Australian Rules Football (Port Adelaide Football Club), Australian Rugby (Brumbies, Waratahs and Wallabies) and with individual athletes in Olympic and other sports. Ben has an eclectic mix of both academic knowledge and practical experience which has been demonstrated by his success at Brumbies Rugby and with individual athletes including David Pocock, Christian Lealiifano and Ellyse Perry. QUOTES “If you get on top of ACL and hamstrings, you’ll be able to deal with 90% of injuries in field sports” “The majority of time athletes are running and yet we spend so little time teaching people how to run as S&C coaches” “Rather than starting with a lot of jogging, I’m interested in getting someone to run well and then run well lots” “We focus so much on getting our hamstrings strong and I often wonder do we fatigue them trying to get them strong and predispose athletes to injury in the process” “Ultimately, if someone gets injured, they may never return to baseline and we need to look at what we are doing from a testing perspective and having a think about what we are getting from it” “Sometimes we can be best practitioners in world but if we can’t sell ourselves as coaches and get buy in, we are only going to be a portion of what we can be as coaches” SHOWNOTES 1) Ben’s journey from pouring beers in the UK to professional sport and a PhD 2) The big rocks to preparing athletes to be able to run well 3) The importance of free hip dominance, stance leg extension and foot plant from above for running technique 4) Implicit methods and visualisation to help players learn key technical components of running 5) Gym based exercise selection to prepare athletes to run fast 6) The right dose for hamstrings in the gym and the case against Nordics 7) How Henry Speight's hamstrings lead to selective targeting of regional hypertrophy in the hamstrings 8) The importance of knowing what type of DOMS responder your athletes are and how to schedule sessions based on that 9) Where to place quality speed work in a team sport environment 10) Assessments and tests Ben uses including the single leg squat 11) Mike Tindall's RDL strength and link to hamstring function PEOPLE MENTIONED Warren Young Mike Anthony Frans Bosch John Pyror Dean Benton Brett Robinson Matt Beckenham Ross Smith Henry Speight Craig Purdham Stephen Moore Mike Tindall Christian Lealiifano

Ranell is the founder of the Academy of Sport Speed Australia (ASSA), and is a S&C Coach with a specialty in speed. Through her private coaching, Ranell has helped hundreds of athletes modify their physical qualities and biomechanics to maximise speed performance. Ranell is in her 6th year as S&C Coach for GWS Fury (Netball) and 3rd year as the Speed Specialist for NSW Baseball. An elite masters athlete in her own right, Ranell has won 6 World Championship Medals, holds multiple State, National and Oceania titles in the Sprint events and is a previous World Record holder in the 4 x 100m. Ranell has a Masters degree in High Performance Coaching, is an ASCA L2 Professional Coach and a L3 ATFCA Coach. QUOTES “I am a big fan of using weighted sleds particularly for horizontal propulsion” “The load - explode mentality I have on the field with athletes, I take that into the gym” “One of the first questions I ask athletes when athlete typing is do you prefer to squat or deadlift?” “Always work to an athlete’s strength and build them, build them, build them” “The offseason is about building as much strength, conditioning and elasticity as possibility” SHOWNOTES 1) Ranell’s origin as a speed and strength & conditioning coach 2) The requirements for speed development in sports 3) Preferred methods of developing speed including differences between horizontal and vertical loading in sprints 4) The basics of athlete typing and aerial versus terrestrial runners 5) How an athlete's personality can contribute to athlete types 6) The three athlete typing archetypes: Cheetahs, Kangaroos and Ostrich's 7) Different training considerations for speed and strength for the three different archetypes 9) How to implement conditioning for Cheetahs, Kangaroos and Ostrich's PEOPLE MENTIONED Craig Duncan Ashley Jones Frans Bosch

Mitch Pemberton has a Bachelor in Sport and Exercise Science (James Cook University), Master in High Performance Sport (Australian Catholic University), and is a level three ASCA(PCAS: Elite), ASCC (UKSCA) and CSCS (NSCA) accredited coach . Mitch has held coaching roles at the Brisbane Broncos, Scotland Institute of Sport and at the ACT Academy of Sport, where he was leading on swimming (para and able bodied) and hockey. Currently, he is the lead S&C for Hockey India. QUOTES “The ability to build trust in relationships is so important” “Asking the how and what questions in the right way can be one of the best ways to improve working with other support staff” "Getting out of the gym and spending time at the pool, at the hockey pitch, allows you the opportunity to really question the coach and athlete on what they're doing and what they're are trying to achieve" "The better athlete I can give a coach from a physical point of view, hopefully that gives the coach more options to be successful" SHOWNOTES 1) Mitch’s evolution as a strength and conditioning coach 2) Developing and building relationships in the strength and conditioning industry 3) Strategies to build relationships: active listening, empathy, rapport, and the ability to ask questions in the right way 4) Influencing outcomes and mirroring tactics 5) Getting to the sport environment to gain insight on coaches and athletes 6) Key learnings from working in swimming 7) The benefits of getting qualified as a technical coach in the sports you work with PEOPLE MENTIONED Jamie Youngson Alex Corvo Jeremy Hickmans Paul Bowman Ross Smith Phil Moreland Anthony Giorgi Alex Wolf Vern Gambetta

Emily Wilson has a master’s degree in Exercise Science (Maj. Strength and Conditioning) from Edith Cowan University and is an Accredited ASCA Level 2 S&C Coach. She was the strength and conditioning coach for the South Sydney Rabbitohs Harvey Norman Women’s rugby league team for the past 3 years as well as the 2020 Sydney Roosters NRLW team. Aside from her time in rugby league, she has coached and continues to work with youth representative netball players with Netball NSW and St George District Netball Association, and youth national level shot put and javelin throwers. Her areas of specialty are women’s health and performance, and youth development. QUOTES “Research has shown that if you talk about periods in that positive light, they are more likely to find a solution to any issues with the menstrual cycle” “Don’t tiptoe around the subject of menstruation” “If a female athlete is stressed, the effect on your cycle will not become apparent until 3 cycles later” “If you a regular menstruator, you can plan out your training for the rest of the training year based on your cycle” SHOWNOTES 1) Emily’s journey from an athlete to a coach 2) The relationship between puberty and development of the menstrual cycle 3) What strength and conditioning coaches need to know about the menstrual cycle 4) How to create a positive representation of the menstrual cycle with female athletes 5) Alternatives to oral contraception and learning how to perform in and around the menstrual cycle 6) The phases or four seasons of the menstrual cycle 7) Whether it is worth aligning the female athletes training cycle to the menstrual cycle and how you might accomplish this 8) The myth of menstrual cycles aligning in a group of female athletes 9) Using menstrual cycle tracking tools including apps like Flow 10) Dealing with female athletes that are heavy menstruators 11) How to approach female athletes with amenorrhea 12) Resources for strength and conditioning coach around the menstrual cycle 13) Incorporating skill 1 percenters in the warm up for gym sessions and lessons in leadership PEOPLE MENTIONED Sophia Nimphius

Darren Burgess is currently the High-Performance Manager at Adelaide Football Club. Previously, he was the high-performance manager at Melbourne Football Club and prior to that, Darren’s roles have included Director of High Performance at Arsenal Football Club, High Performance Manager at Port Adelaide Football (AFL) Club, Head of Sports Science for Football Federation Australia and Head of Fitness and Conditioning at Liverpool Football Club. Darren also worked as a lecturer in Exercise Science at Australian Catholic University in Sydney and completed his PhD in movement analysis of AFL and Soccer in 2012. Darren has had multiple papers published in peer review journals and has spoken at many international conferences. QUOTES "It took me a while to realize but we (strength and conditioning coaches) are very much in the background and I really thought in my early days that fitness could win you a title" "In elite European football, the training dictates everything and if we can squeeze a 10 min lift in, we will, but to do so, you really need to identify your core lifts" "We are in a skill-based sport so the skill will come first before gym work" "In order to be very good and very prepared as a coach, you really need to know the game you are working with well" "It is very important to expose players to as specific a match demand as possible" "Creating competition in training is paramount both on and off the field" SHOWNOTES 1) Darren’s journey in strength and conditioning to the highest levels of football 2) Where does strength and conditioning coaches fit into a high-performance department 3) Monitoring tools in AFL like sub-maximal heart rate tests 4) Promoting communication and structures in a high performance department 5) Where S&C should fit into a schedule based on a coaches plan and the specificity of the sport you are dealing with 6) Being good at both the technical and personality aspects of the job 7) Luis Suarez and the importance of consistency of exposure to stimulus on and off the pitch compared to a recovery based performance system 8) Game specific conditioning and low tech solutions if without GPS 9) Getting hired in a foreign job markets and the importance of repeated exposures PEOPLE MENTIONED Dave Watts Bill Gates Cal Newport Adam Owen Dave Carolan

Kelly Penfold is a Physical Performance coach at the QLD Academy of Sport, currently working with Men’s field hockey, triathlon and race-walking. She has been involved in athletic development from grassroots to professional and Olympic sports, including three years as the strength and conditioning coach for the QLD Women’s State of Origin Team. Her coaching experience ranges from field and court sport to endurance athletes, and has worked with youth, adolescent and older athletes. She was Head Performance Coach for Ace Performance in Melbourne prior to her QAS role where coaching speed, acceleration and agility were a strong focus. She holds her Level 2 ASCA accreditation and is an Elite coach within the ASCA Pro-scheme. QUOTES “Endurance first is the underlying factor that I think should always be worked on in a preseason” “At the very start of preseason is when I start to get them confident and comfortable at running a reasonable distance” “It is very important in any endurance sport to build kilometers in a patient approach year by year” “Somewhere around that 25 km mark is my minimum in the preseason to know that the hockey players will get through a normal week inseason” “If I can give them a cue the players have in their mind, those external cues seem to gee them up the most” SHOWNOTES 1) Kelly’s voyage in strength and conditioning to the Queensland Academy of Sport 2) The importance of building aerobic capacity in preseason work 3) Approaches to develop aerobic capacity in preseason, including in semi-professional athletes 4) How to balance strength and endurance work and using the gym to stay in touch with speed and power 5) Using hill work and other field progressions to get players ready for accelerations and decelerations on pitch 6) The physiological base, polarised training and building mileage year after year in players 7) How change of direction and sprint work can be applied with triathletes 8) The footprints concept from Thorpey's former coach 9) Monitoring an athletes fitness during the season and using aerobic running tests to decide what type of running an athlete may need 10) External cues versus internal cues and athlete retention PEOPLE MENTIONED Gennadi Touretski Nick Winkelman

Tim Rogers has been a strength and conditioning coach since 1991, working across a number of sports including stops in the NRL, international Rugby, Australian Institute of Sport, NSW Institute of Sport (twice) and has had stints in Malaysia, China, Samoa, New Zealand (twice) and France (thrice). He is currently back in Malaysia and alongside this is finishing his PhD on Off-feet conditioning through the University of Waikato. Tim has presented for the ASCA since 2004 in Australia New Zealand and India,and been a life member since 2014. QUOTES “The next generation of strength and conditioning coaches should be better than us” “One of the main challenges for a S&C coach when starting, is why should athletes trust you?” “Aiming for the highest level of sport is not necessarily where you learn the most as a strength and conditioning coach” “The more you learn about the technical and tactical side of the sport, the more it will help you” SHOWNOTES 1) Tim’s amazing journey in strength and conditioning 2) Challenges when starting a job and the logistics of strength and conditioning 3) Why you need to do your due diligence before starting in a new position and performing a gap analysis with your program 4) The benefits of being consistently involved in a program regardless of the sporting level and doing your homework on your own team 5) Hurrying slowly when you start a new position 6) Being a piece of the pie and mastering the basics as a strength and conditioning coach 7) The benefits of being at the same organization for extended periods and why it depends on what stage of career you are at 8) Deciding the balance of off-feet to on-feet conditioning based on the individual athlete you are working PEOPLE MENTIONED Keith Lyons Martin Bevan Nick Gill Mick Crawley David Pyne Kelvin Giles Peter Harding Matt Blair Dave Hatfield Richie Dixon David Joyce John Lythe

Dr Courtney McGowan is an applied sports scientist currently lecturing in exercise and sport science at the University of Tasmania. Courtney is also the physical preparation coach for Surfing Tasmania and collaborates with various organisations to conduct applied research in the areas of performance physiology and athlete preparation. Prior to her current roles, Courtney was a post graduate scholar at the Australian Institute of Sport (AIS) Physiology department and completed her PhD focusing on competition day preparation strategies to enhance competitive performance in swimmers. QUOTES “Shorter warm ups (15-30 min) may be better for sprinting events” “The key things with the endurance sports is looking at switching on the right muscles and focusing on activate, mobilise and potentiate phase of the (RAMP) warm up is critical” “It doesn’t take very long at all to drop temperature after the warm up, which is an issue considering the whole purpose of a warm up” “The key thing with any post activation potentiation before competition is what the athlete has around them to use” “For every 1 degree reduction in muscle temperature, there is a 3% reduction in leg muscle power in cycling” “A re-warm up at half time is very important for contact based sports where you have to be mentally and physically prepared” “Really good research shows a significant drop in players' work rate in first 10—15 min after half time whereas teams that use short re-warm ups after halftime have the opposite effect” SHOWNOTES 1) Courtney’s journey in academics and sport 2) Controlled frequency breathing in swimming 3) Competition day priming and RAMP warm ups 4) Strategies for call room or transition phases between warm up and competition 5) VO2 kinetics, clothing and considerations around warm ups for both heating and cooling depending on the environment 6) Field sport strategies for half-time and effects of re-warm ups on work rate after half time 7) Ambient temperature manipulations and continuous glucose monitoring for optimising fuelling for athletes in different environmental conditions PEOPLE MENTIONED Ben Rattray Keith Lyons Ron McKean David Pyne Louise Burke Julian Jones David Martin Liam Kilduff Mark Burley Andrew Jones Stephen Faulkner Christian Cook

Phil Moreland comes to Royal Air Force Human Performance & Safety (HPS)from his role as the head of strength and conditioning at the NSW Institute of Sport where he managed the delivery of physical preparation services to institute supported sports and athletes. Phil has dedicated 31 years to the field of high-performance sport, having led a number of leading performance and strength conditioning teams in Australia, Scotland, Ireland, Brunei and Vietnam. QUOTES “The reality of it is 80% of the Royal Air Force is a corporate based work force” “At the end of the day, we are in a people business, and we have to drive relationships” “In the RAF, if you can get command buy-in, they can drive out directives, but you still need to create that ownership and autonomy” “It is all about understanding what good looks like in a job and how to take that back” “if you get that wellbeing piece right, the rest of the performance aspect will come with it” “Make sure you are always reflecting on yourself and making sure you are always getting better” SHOWNOTES 1) Phil’s backstory and transition from sport to the tactical space with the Royal Air Force (RAF) 2) The diverse range of staff and competencies in the RAF 3) Differences between working with athletes and the RAF and understanding what performance is for the many different roles in the RAF 4) How to improve reach and engagement within the tactical space and autonomy KPIs 5) Capability or strength and fitness testing in the RAF and changes in overseas armed forces’ testing 6) Applying performance principles to different RAF roles 7) Characteristics of tactical support services that Phil would take back into a sporting environment 8) Opportunities for strength & conditioning with the RAF 9) Being let go from roles and mentors not handing things to you on a platter as opportunities for self-development PEOPLE MENTIONED Kevin Thompson Natalie Cook Kerri Pottharst Kelvin Giles

Alex is currently employed by the Brisbane Broncos working with their NRL Squad. He first worked as a High Performance Manager at the Canberra Raiders in 2000. Over the following 20 + years in the NRL he worked at the Melbourne Storm (2003-2013), Brisbane Broncos (2014-17) and the NZ Warriors (2018,19). His proven ability in S&C was recognised with invitations to work with the Australian Kangaroos from (2007-13) and the Queensland State of Origin Team (2016-20). Alex derives much satisfaction from observing athletes [he has worked with] have long, successful careers and sustained excellence. Alex is a strong advocate for game specific conditioning and conjugate gym based training. QUOTES “You do have a use by date in certain roles” “The main priority is to present the players, individually and in a group, in the best physical condition you can on a day-to-day basis, on a weekly basis in season” “There are certainly elements of your training that need to be at or above peak game speeds in the preseason” “The key with any “overspeed” training is the athletes need to be able to execute the skill” “The conjugate method believes if any element of training is not trained for a certain period of time those qualities will fall away” “Higher volume session on the field are generally paired with upper body weights and lower volume field sessions with lower body weights” “Strength is still one of the most important markers in rugby league in terms of performance output” SHOWNOTES 1) Alex’s professional pathway from PE teaching and being a rugby league coach to strength & conditioning 2) The role of the performance manager in elite rugby league and the stakeholders involved in shaping that role 3) Monitoring and adjusting performance plans of rugby league teams and athletes 4) Working with the strengths and weaknesses of the staff you are involved in and the ideal composition of a performance department 5) Training over and above game speed and the run-wrestle fitness component of rugby league 6) Adapting a conjugate method of training to rugby league 7) Fitting strength & conditioning into the coach’s plan and deciding on the best schedule 8) The big rocks of preparing athletes for rugby league and Alex’s strength standards for rugby league players PEOPLE MENTIONED Mal Megniga Steve Kearney Craig Bellamy Israel Folau Greg Inglis Alan McCaw

Nik has a Masters degree in Exercise Science from the Edith Cowan University. He has worked with professional basketball teams both nationally and internationally for a total of 23 years - 13 years in the Australian NBL (West Sydney Razorbacks, Sydney Kings, South Melbourne Dragons & Melbourne United) and 10 years in the Chinese CBA (Dongguan Leopards and Shenzhen Leopards). Nik has also been part of two Olympic campaigns (2004 Athens & 2008 Beijing) a World Cup Championship (Japan 2004), and a Commonwealth Games (Melbourne 2006) as the Performance Coach for the Australian Men’s National Basketball team. Over the last two decades, Nik has been a coach with 4x NBL Championship teams, a Commonwealth Games Gold winning team and the NSW ABA Sydney Comets Championship team as a player. Nik is an Accredited ASCA Level 3 S&C Coach and Accredited Elite Level Coach, within the Professional Coach Accreditation Scheme. He also is both an Accredited NSCA Certified Strength & Conditioning Coach and Registered Strength & Conditioning Coach with Emeritus Level – one of only 9 non-USA based coaches & one of only 4 Australians to hold the honour. Additionally, he is an ASCA Accredited Level 1 Tactical Strength & Conditioning Coach. QUOTES “You are only as good, strong or skilled as what your mind allows you to be so retaining information, learning new strategies and skills, there is that cognitive approach that needs to happen and if you haven’t fully developed that, how are you going to get better?” “I’ve always believed in communicating as much as possible the importance of what we are doing to each and every person in the organization” “You’re not going to program a lot of jumps for a given athlete that jumps a lot in games… but you still have to have some type of RFD element in their strength & conditioning” “I feel that the strength & power work wakes the body up for whatever team or skill activity you are going to do” “There is no reason you can’t come in for 15-30 min to work on 3 different areas that will keep your body getting better that won’t detract from what you are going to do on the court, from a skills point of view” SHOWNOTES 1) Nik’s journey from working on computers to coaching basketball internationally 2) The 9-month preseason, nutrition, and other differences between coaching in Australia and China 3) Learning to learn and an athlete’s cognitive development for their success in sport 4) How increases in available data and player involvement have changed in the NBL and CBA 5) The importance of developing movement in different planes of motion for basketball 6) Individualising jump programming in basketball and coaching correct landing mechanics 7) Nik’s favoured assessments to use in basketball 8) Fitting in S&C sessions around a professional basketball schedule PEOPLE MENTIONED Paul Batman Julian Jones Denise Jennings Stuart Cormack Brian Goorjian David Stiff

Dylan Hicks is a PhD candidate in Exercise Science at Flinders University, Adelaide. He is currently completing his thesis focused on Force-Velocity Profiling and has undertaken research with the Seacliff Hockey Club and the Adelaide United W-League team. Dylan is also the Head of Physical Education and High-Performance Academy Coordinator at Cardijn College in Adelaide. He is a Level II ASCA coach, a Certified Strength & Conditioning Specialist (NSCA) and has completed a MSc at Edith Cowan University (Strength & Conditioning). His area of specialty is coaching speed and making sense of the data to improve sprint performance. Dylan has previously worked with athletes in team sports in the AFL, SANFL, A-League and NBL. QUOTES “Should I just invest my time in improving maximal force or should I also focus on improving maximal speed?” “We know that we want the athletes to produce 9N/kg and 10-10.5m/s” “Do not put all your eggs in one bucket with force-velocity profiling” “My inkling with the training group (in my research) was that the group that was doing vertical loaded strength training was going to improve jump and sprint than the group doing horizontal based exercises” “The biggest thing I have learned is not to put too much into the pot and strip things back into a really lean training program” SHOWNOTES 1) Dylan’s time in education, research and strength and conditioning 2) Optimization of sprint performance and assessing an athlete’s force-velocity profile in a sprint 3) A quadrant based approach to bucket athletes based on their sprint force-velocity profile 4) Practical sessions based on an athletes’ force-velocity profile 5) Technical analysis and ratio of forces in acceleration 6) Putting vertical (e.g. jumping) and horizontal (e.g. sprinting) force-velocity profiles together 7) The changes in Dylan’s coaching practice from before starting his PhD to now and what he has found in his research 8) Using a Bondarchuk model and keeping training programs relatively constant PEOPLE MENTIONED Darren Burgess Mladen Javonic Clair Drummond Jace Delaney JB Morin James Wild Dan Cleather Kym Williams Derek Everly Antoly Bondarchuk Ashley Jones Nathan Parnham

Natalie holds a Masters in Exercise and Sport Science (Sydney University) and is an ASCA Level 2 Professional Coach. She currently works a lecturer in Sports Performance at the Australian College of Physical Education, and is the Penrith Panthers Premier League Netball S&C Coach. From 2010 to 2020 she held roles at NSW Institute of Sport in Sport Science, where she was involved in Athlete Testing and Monitoring; along with athlete physical preparation using Heat and Altitude Training for athletes from sports including Track and Field, Kayaking, Netball and Rugby League. Nat has been a conference presenter at the ASCA International Conference in 2015 and 2019. QUOTE “It is a really big area and we still do not understand how a menstrual cycle can impact on female performance overall” “Mid-follicular phase may be the best time to put some strength in training” “To get a good picture of what is happening with athletes’ cycles, you would probably need to track for around 6 months” “If athletes are stressed in another part of life, that may trigger a worse cycle” “In an altitude room, you don’t have to work as hard mechanically, but you still feel like you have worked perceptually” “For heat acclimation, there is a holding effect of around 7-10 days after the last stimulus” SHOWNOTES 1) Natalie’s backstory in strength and conditioning and sport science 2) The menstruation cycle and what we currently know about it 3) Setting up training around the menstruation cycle for both strength and conditioning 4) Ways of recording the menstrual cycle for females including apps and the effect of age of menstrual cycle symptoms 5) The role of the S&C coach in helping female athletes with their menstrual cycle 6) The possibility of menstrual cycles syncing up based who the athletes are around and the use of oral contraceptives to regulate the menstrual cycle around competitions 7) The benefits of heat and altitude to drive athlete adaptations 8) The "ins and outs" of using an altitude room, including working inside and recovering outside 9) Deciding whether heat or altitude interventions might be more beneficial for the athletes 10) Active versus passive heat/altitude exposure and the positives and negatives of each PEOPLE MENTIONED Justin Crow Jordan Peterson

Klinton Hoare is an experienced strength and conditioning coach with a demonstrated history working in the professional training & coaching industry, leading systems, and pathways towards long term sustainable athletic development. Currently employed by the Gold Coast Titans working as the High-Performance Manager, Klinton’s 20plus years’ experience has seen him employed across a variety of sports including holding the role as Head of Athletic Performance with the National Rugby League 2004-2012, Head of Performance of Samoa Rugby League 2013-2019, S & C for the Cronulla Sharks 2013-14 and as the Strength & Conditioning Coach for the USA Gold Medal Winning Softball Team at the 2000 Olympics. Over the past decade Klinton has consulted to professional athletes in both the Northern and Southern Hemisphere, also having been commissioned by both professional and semi-professional teams to lead and be part of teams that have introduced cultural change and enhance the performance environment. As a graduate of Australian Catholic University with an Exercise Sports Science degree, Klinton holds his ESSA HPM accreditation and is an ASCA level 2 Elite Pro Coach, however, will passionately declare, the lessons learnt from his athletes, working alongside influential coaches combined with two and half decades of exposure to high performing strength and conditioning environments that have taught him availability, engagement and performance are the keys to a successful program. QUOTES “A high-performance department needs collective collaboration” “In the big end of town, there is no place for you to work in silos” “Once you start praising and giving recognition, people become more forward in collaborating with one another” “Speed is king in rugby league” “If the coach needs to change something, you have to be ready to adapt and go with it as best as you can” “Energy precedes any programming as a coach” Show notes 1) Klint’s initial beginnings in rugby league and his progressions in strength and conditioning 2) What a high-performance team requires and how collaboration and standards can drive the group 3) The parallels and similarities between business and high-performance sport 4) The systems and structures that underpin daily operations, collaboration and competitiveness 5) Social capital, building high trust environments and fostering engagement 6) The “big rocks” for rugby league development 7) Speed development and where it fits in an overall rugby league program 8) Agile periodization, specific conditioning and where the “hot” session should sit in a week 9) Testing and assessments in rugby league 10) The dangers of programming too much and selling icecreams if you want to be loved PEOPLE MENTIONED Selwyn Griffith Ashley Jones Scott Campbell

Glenn Corcoran is the manager of the Bond University High Performance Training Centre and holds a Master Exercise Science (S&C). He is an ASCA Level 3 and PCAS-Master coach, and NSCA CSCS and RSCC*Emeritus. Glenn is a Life member of the ASCA, and was the 2019 ASCA Professional Strength and Conditioning Coach of the Year. Glenn has over 30 years of experience as a strength and conditioning coach in team sports: especially with rugby including the Australian National Womens’ Rugby Union “Wallaroos” and Premier Club Rugby. He is also on the Advisory Board for the IUSCA. Dr. Stephen Bird is an Associate Professor in Sport and Exercise at the University of Southern Queensland. Stephen is currently the Athlete Health and Performance Lead for Basketball New Zealand Senior National Teams, Associate Editor of the Journal of Australian Strength & Conditioning, and Editor-in-Chief of the International Journal of Strength & Conditioning. He has worked with many teams attending major sporting events, including Olympic Games, Commonwealth Games, Rugby League World Cup, UCI Mountain Bike World Cup and World Championships, and FIBA Asia Cup. Stephen has worked in High Performance roles with teams in the NRL, NBL, WNBL, Suncorp Super Netball, and PNG High Performance Program. Rick Martin is the Strength and Conditioning Coordinator at Bond University High Performance Training Centre. Prior to that, he was the Head Performance Coach for The Philippine Olympic Committee preparing athletes from 22 different sports for the 2013 South East Asian Games and also lived and worked full time (2010-2012) in China as Head Performance Coach for WCBA team Guangdong Dolphin and CBA Junior Men’s Basketball Team in preparation for the 2012 World Junior Championships. Rick has also coached elite, national and international athletes in Basketball (NBL 9 years) with Gold Coast Rollers, Brisbane Bullets and Gold Coast Blaze. Men’s and Women’s Olympic Sprint Kayak (AIS and QAS), Professional Boxing, Beach Volleyball, Women’s Rugby 7’s, Olympic Swimming and Beach/Track Sprinting. Rick is an accredited Level 3 PCAS Master Coach with the Australian Strength and Conditioning Association and is the ASCA Gold Coast SIG (Special Interest Group) Coordinator. QUOTES “The first impression that teams or squads get is what you deliver on the field” “It is what you walk past, you accept as a standard” “Know your floor, know your equipment and have contingencies ready to go with any session” “In large groups, it can be more about managing people than coaching during sessions” “You don’t want to go overboard with having an extra friend during the workout, there is work that needs to be done but once that work is done, all good and well to be social” SHOWNOTES 1) How Glenn, Rick and Stephen got started in strength and conditioning and their pathway 2) The logistics around dealing with large squads of athletes and making the right first impression 3) Safety considerations and utilizing the equipment you’ve got in a weight room 4) Dealing with peer pressure in S&C session amongst athletes and setting up groups within sessions 5) Having a separation between coach and athletes in the weight room 6) Practical advice for getting across every athlete in large groups and dealing with sports coaches in setting a good weight room culture 7) Balls, bands and having contingencies if session logistics change at a moment’s notice 8) The differences between learning from science and from other practitioners 9) Training loads, strength and power advances and female health focus groups PEOPLE MENTIONED Will Kraemer Dan Baker Brett Robinson Rob Beveridge Brianna Larson Kylie Cox Tracey Kolbe-Alexander Meeta Singh Pero Cameron

David Joyce is an internationally recognized leader in human performance, strategy and decision making. He holds Masters degrees in both Sports Physiotherapy and Strength & Conditioning, as well as an MBA. He has worked with hundreds of elite athletes, including multiple world and Olympic champions and in multiple sports around the world. Nowadays, Dave’s focus has shifted much more towards enabling major sporting organisations, corporates, start-ups and emerging leaders navigate through the choppy seas of complexity, and set themselves up to thrive in an increasingly uncertain future. He has written and co-edited with Daniel Lewindon 2 internationally best-selling textbooks on high-performance and rehabilitation, and the new edition of High Performance Training For Sports has just been released to critical acclaim around the world. QUOTES “It is a bit of fallacy to think that your values are permanent with you; we all change and what I valued 15 years ago, is different to what I value now” “When you are sitting at your desk and it is all a bit too daunting, you have to eat the elephant one bite at a time” “After 2 or 4 years, you collect your thoughts, you collect your wisdom and then you reassess your (career) journey” “You can view strength training as skill training under duress” “Being able to explore different movement patterns is so important for athletes” “In 20 years of my career, the people who can hula hoop, don’t seem to get back pain… I just think people that move well, don’t get injured as much from non-traumatic causes” “Managers need to coach, give feedback and delegate to their staff to be effective” SHOWNOTES 1) How David got started and high-performance journey 2) Coaching inside and outside of sport 3) Understanding yourself, assessing your strengths and understanding what you are looking for in your career as a coach 4) Writing your own eulogy as a way of plotting your career and life 5) Doing your groundwork on researching where you might want to work in the profession 6) Your appetite for risk, career stage and how that may shape your career choices 7) The second incarnation of High Performance Training for Sport and what has changed since the first 8) Things David has learned from putting the book together and what he would take back into his practice working with athletes 9) Understanding the sport as deeply as possible for an S&C coach 10) Hula hooping, trampoline, and movement varibaility for injury prevention in athletes 11) Looking widely outside your "trench" to see what you can pick from other industries 12) The key components of management for leaders 13) The most amazing thing David has seen in training PEOPLE MENTIONED Andrew May Brene Brown Dan Lewindon Nick Winkelman Brett Bartholomew Stu McMillan JB Morin Sophia Nimphius Jacque Tran Shona Halson Matt Jordan Rett Larson Jeremy Sheppard James Cleary

Dan Howells is a strength & conditioning coach accredited through the UKSCA and NSCA. He has worked in elite sport for over 15years, with experience in preparing athletes in Olympic and professional settings, having previously worked for the English Institute of Sport, Wasps Rugby, England 7s and the Houston Astros Major League Baseball team. He also most recently helped the GB rugby 7s team prepare for the Tokyo Olympics just as he has done for the Rio 2016 Games. Dan also aims to help developing practitioners with group mentorship via his personal development platform called Collaborate Sports. QUOTES “I was emotionally invested in that sport and probably blinkered by what performance impact meant” “There needed to be recognition that everybody below the Major Leagues is there for player development” “Travel fatigue, to a point, you can get away with it in professional baseball when compared to rugby sevens” “The reality of using numbers puts some perspective on sport and what is physically possible” “Just like sets and reps, conditioning for me is all about duration of time and duration of rest” “People talk about data driven versus data informed, and it is definitely data informed for me” SHOWNOTES 1) Dan’s backstory and influence from his time at the US Ski and Snowboard team 2) The nature of strength and conditioning in major and minor League baseball 3) Player development in a very congested schedule like baseball 4) Working back from the sport and focusing on what you can influence 5) Developing power in hitters and how to determine the performance foci for individual players 6) The differences in training paradigms for pitchers and hitters 7) The off season and in season periodization structure at the Astros 8) Travel and sleep in major and minor league baseball 9) The benefits of using a duration-based energy system development scheme 10) Using numbers to inform decisions on physical preparation 11) Coach development, personality profiling and collaboration amongst professionals PEOPLE MENTIONED Ben Rosenblatt Jose Fernandez Luke Storey Bobby Stroupe Beauden Barrett

Andrea Hudy is the Director of Sports Performance for women’s basketball at the University of Connecticut. She has recently returned to UCONN after spending nine-plus years there earlier in her career. Prior to this, Andrea was the Head Coach, Basketball Strength and Conditioning at The University of Texas and before coming to Texas, Hudy served as the Assistant Athletics Director for Sport Performance at the University of Kansas and handled the strength and conditioning responsibilities for the Kansas men’s basketball team for 15 years. In 2017, the National Strength and Conditioning Association (NSCA) honored Hudy with the Impact Award, given to an individual whose career has greatly contributed to the advancement of the national or international strength and conditioning or fitness industries. In the summer of 2014, her book, Power Positions, was published. In January 2013, she was named the National College Strength and Conditioning Coach of the Year by the NSCA for her dedication to improving athletic performance with safe and effective science-based programs. In her 26 seasons of collegiate strength and conditioning coaching, Hudy has worked with 48 former student-athletes who have gone on to play in the NBA. QUOTES “The best ability is availability, and the health of my athletes is so important for me” “My argument these days is periodization is dead just based on the fact that every athlete needs something different” “If someone is hurting, let’s do whatever we can to help them feel good and recover” “My number one thing is having a relationship with the athlete, being data driven and producing a high-level healthy athlete” “Our more consistent force producers (in the jumps) are more consistent basketball players” “Failure is feedback and I always tell people I have a PhD in failure so do not be afraid of failure” SHOWNOTES 1) Andrea’s backstory and the consideration of mental health work to help fully recover from an injury 2) Insights into using Sparta Science with basketball athletes 3) Putting training together in college basketball through pre-season, in-season and "championship" season 4) Different body types and the need for recovery modalities 5) The challenges around academic stresses with college athletes and creating schedules around the individual athlete 6) Development versus recovery philosophies for college and professional basketball settings 7) Other strength/power tests Andrea uses including the "Kansas" squat test 8) The impact of less physical activity during COVID on tendon health and posture for training athletes PEOPLE MENTIONED Phil Wagner William Kraemer Andrew Fry Nicolai Morris Sophia Nimphius

Nicolai is a Strength and Conditioning Specialist with New South Wales Institute of Sport. She has just finished working with High Performance Sport New Zealand as the lead S&C of the Women’s Blacksticks Hockey team and previously with New Zealand Rowing in the elite and U23/Junior pathways. Nicolai has previously worked in a multitude of sports and has incorporated gymnastic skills and principals throughout her programming. She is an ASCA Level 2, Pro-Scheme Elite coach, with a Masters in Strength and Conditioning and over a decade of experience, as well as a background in coaching men’s gymnastics. QUOTES “Gymnastics is the foundation of all movement and has applications across every arena” “Any athlete that needs their shoulders, hanging and handstands can make such a difference” “If you are in shoulder dominant sport and you cannot hang off a bar for 30s, doing a bunch of bench press may not be your number one priority” “If you have the body and spatial awareness, you are able to learn other movements faster and transfer your strength into our environments” SHOWNOTES 1) Nicolai’s background and journey in strength and conditioning and gymnastics 2) The benefits of gymnastics for all athletes 3) Examples of using applied gymnastics exercises with different sports including rowing, athletics and swimming 4) Progressing and regressing different gymnastics exercises like back bridges, handstands and ring fallouts 5) How you can adapt gymnastics for different sized athletes and the benefits for larger athletes 6) Different skills and movement expression to challenge athletes with 7) The transferability of gymnastics to athletics performance 8) Nicolai’s role in promoting female strength and conditioning and the benefits of a support network 9) Things to be aware of in regard to females working in sport and female athletes PEOPLE MENTIONED Alex Clarke Lin Jinling Dalecki Strength Chris Gavilgio

Lachlan Wilmot has been working in the fitness industry going on 15 years, working with both the general population and elite level athletes. After completing a Bachelor of Exercise and Sport Science, Lachlan continued his education, completing his Honours thesis in Sports Science. Lachlan spent 8 years as the Senior Athletic Performance Coach specialising in strength and power at the GWS Giants AFL Club based in Sydney, after previous involvement with the AIS-AFL Academy and NSW/ACT AFL Academy. Lachlan then moved across to the Parramatta Eels NRL Club to take on the role of Head of Athletic Performance, after 2 seasons at the club he made the decision to transition into his private company Athletes Authority. Lachlan is currently the Director of Coaching and Performance at Athletes Authority in Sydney, a company that specialises in athlete development and coach education. QUOTES “Be great at what you do, build connections with athletes and other coaches and get in front of as many people as you can” “I love having S&C coaches on staff that were personal trainers” “The weakest link in a team of staff will be bent by players” “You can’t control when the opportunity opens so keep biding your time and adding to your CV” “Make sure you pick the right business partner if you are going to open a business” “Understand who you are and what you want to produce in the private S&C setting” SHOWNOTES 1) Lachlan’s experiences in strength and conditioning 2) Volunteering, being good at what you do and social media presence 3) The 3 Ps: persuasion, persuasion, prosuasian 4) Figuring out what can you add to a program in professional sport 5) Applying for the job and surviving the shaking of the resume tree 6) The benefits of being a personal trainer for a strength & conditioning coach 7) Laying the groundwork for career progression in S&C and focusing on what you can control 8) The private S&C industry in Australia/NZ and picking the right business partner 9) Understanding your niche in private S&C 10) Athlete's authority training block and sport grouping approach 11) Developing the culture within a private S&C facility and individual vs ideal programs 12) The influence of Paul Chek and the integration of physiotherapy and S&C PEOPLE MENTIONED John Quinn David Joyce Dylan Shiel Blake Ferguson

Nathan Parnham is an athletic development coach based in Brisbane, Australia. He is currently the Director of Strength and Conditioning at Brisbane Grammar School and has worked at Parramatta Eels (NRL) and Aussie 7s (Rugby Australia) and with athletes across a variety of sports from the Australian Netball League, A/W-league's, NRL, Super Rugby, Rugby7s, and the ITF Tennis Circuit. He also has a book that is about to be released in the end of June called the Sporting Parent, which details everything a parent needs to ensure their kid succeeds in sport and life. QUOTES “Most coaches sing the same song but the parents oftentimes listen to a different playlist with their kids sporting development” “Gymnastics is by far the best way in my mind to try and build that kinesthetic awareness for your child as an individual” “Kids need to engage in multiple sports rather than trying to stack a week with different types of training sessions” “You want kids to engage in resistance training as early as possible to move better and hold their own bodyweight” “We have ideas as coaches as to what is best for the individual kid but the number one thing we normally don’t do well is communicating those ideas to parents and the kids” SHOWNOTES 1) Nathan’s journey in strength and conditioning 2) The stimulus for writing a book about youth athletic development and the process Nathan went through 3) The common themes that arise in youth athletics development when dealing with parents 4) The value of swimming, gymnastics and martial arts for youth athletic development 5) How to give advice to parents regarding which types of training kids should be doing outside their chosen sport 6) Peak height velocity (PHV) and advice for coaches working with youth in the stages around PHV 7) Sport specialization and the benefits of engaging of other sports 8) Resistance training for youth and the role of parents in promoting this 9) The pros and cons of structured versus unstructured exercise and play 10) Working with parents and youth and the value of remembering the context of what environment you are working in 11) Developing accountability in youth through training and sport PEOPLE MENTIONED Lachlan Wilmot David Joyce Brett Bartholomew Ron McKeefery Kelvin Giles

Donna Miller has worked in the S&C industry for over 10 years, working both privately, in team settings and the high school setting. Her background includes working in Suburban (Lindfield) and Shute Shield Rugby Union (Eastwood & Randwick), NSW U16s Schools Rep Squads (2014-2015), Jersey Flegg Rugby League (U20s) (2017-2019), as well as being part of high school programs including Newington College, Head of Athletic Development at St Andrew’s Cathedral School. She has worked with regional, state and national level athletes in rugby league & union, swimming, tennis, hockey, and rowing. She is currently Head of Strength & Conditioning at Hunter Valley Grammar School in the Hunter. Qualifications: B. Exercise & Sports Science (UNE), Professional Scheme Level 2 ASCA Coach, NCAS Certified, Cert III & IV Fitness. QUOTES “They main thing with S&C in a school is addressing the needs of every kid, rather than just those that are there to play sport” “A LTAD model is for a perfect world and in high schools, it is not perfect so you have to adapt” “It is really important that kids need to be playing a multitude of sports until 15-16 years old” “You can’t take away from a student’s academic learning with a S&C program in a school” “if you can teach a year 7 kid to do a single leg RDL, you can do anything!” “The most important thing for female S&C coaches is not to walk into a role and say “I’m a female coach”, it should be “I’m a coach”, end of story!” SHOWNOTES 1) Donna’s background and how she came into her current role 2) The different roles as a S&C coach in a school setting 3) Considerations S&C coaches need to be aware of with student athletes and the differences between inner city and country students 4) How to handle the different demands and pulls on student athletes, 5) The logistics of working in a school setting 6) Screening and maturation measures for student athletes 7) Donna's 3 phase program for athlete development in a school setting 8) How S&C can integrate with PE across a school 9) Differences between youth teams and school S&C 10) Considerations for female S&C coaches in a school/youth environment PEOPLE MENTIONED Nathan Parnham Gary Schofield

David has been preparing Olympic and professional athletes for competitive success for over 10 years. He started his S&C career at the Queensland Academy of Sport in 2010. For a little over 6 years, he developed his coaching skills and knowledge as he worked with athletes from a wide range of Olympic sports. After the 2016 Rio Olympics he made the move to professional sport by taking on a role at the Geelong Cats Football Club. After 3 years specialising in rehab with the Cats, David transitioned back to a traditional S&C role moving into his current position as the Strength and Power Coach for the Melbourne Football Club. In addition to his extensive experience, David holds a course work masters from Edith Cowan University and is accredited with the ASCA as a Level 3 Master Coach. QUOTES “I realized how important my personal training was to me for my mental space and to continually test my ideas” “There are two sides to CrossFit, participation and then the sport and the training that goes into supporting those athletes in the actual sport is quite frankly extraordinary” “You need to be so skilled at movements that there is very little cost to performing them repeatedly” “There are elements of Crossfit that really make you question the principles and theory of concurrent training” “One thing I will say about Crossfit athletes is they value recovery modalities more than any other athlete I have come across” “If you maintain a certain level of volume, you can recover from more than what you think you can, especially if it is a volume you have adapted to” SHOWNOTES 1) Dave’s backstory, from the QAS to AFL and the introduction to CrossFit 2) The type of athletes in CrossFit and competition structure 3) The crucial elements of training for Crossfit including the skills of barbell cycling and gymnastics 4) The type of "engine" needed for the sport And Dave's 3 component model of energy systems 5) How does training look for competitive Crossfitters and getting “caught up in the volume trap” 6) The periodization of Crossfit with a typical example over 12 weeks pre competition 7) Crossfit athletes and coaches that S&C coaches could learn from 8) The value of volume and competition, the interaction of energy systems and other things Dave has taken from Crossfit and applied to his S&C practice 9) Other changes to Dave’s practice in last 2-3 years and upcoming development PEOPLE MENTIONED Kieran Young Darren Burgess Chris Dennis Matt Fraser Tia Clare Toomey Ben Bergeron Chris Hinshaw Lachlan James

Brett Bartholomew is a keynote speaker, performance coach & consultant, best-selling author, and Founder of Art of Coaching™. His experience includes working with athletes both in the team environment and private sector along with members of the United States Special Forces and members of Fortune 500 companies. Brett is also a self-published, best-selling, author of Conscious Coaching: The Art & Science of Building Buy-in. Taken together, Brett has coached a diverse range of athletes from across 23 sports worldwide, at levels ranging from youth athletes to Olympians. He’s supported numerous Super Bowl and World Series Champions, along with several professional fighters in both professional boxing as well as the UFC. QUOTES “Whenever you try to prove how smart you are, it degrades the message” “People think communication is some nebulous activity but when they see the research, they are like oh my god!” “Communication is a complex goal orientation process” “There is no better term for communication than social agility” “Influence is the essence of leadership” “If you want people to achieve better outcomes, you have to work out how to reach them” SHOWNOTES 1) Brett’s backstory and research 2) The process of communication and its eight different components 3) Using the components of communication to assess and reverse engineer how to communicate effectively 4) Different types of influence tactics: hard, soft, exchange, personal appeal, collaboration, coalition, and rational tactics 5) Knowing when to use these different tactics and the situational context required for each

Kristie is a level 2 Professional Strength and Conditioning Coach, and Accredited Exercise Physiologist. Kristie started her career working predominantly in musculoskeletal rehabilitation as an AEP and transitioned into high performance sport after completing a mentorship program with the ARU Women’s Rugby 7’s team. Kristie has worked with a variety of state, national and international athletes in high performance including soccer, rugby union, rugby 7’s, hockey, horse racing, swimming, athletics and netball. Kristie has presented at multiple conferences and for a number of professional organisations, including ASCA workshops and coaching courses, The National Sports Convention (Melbourne, 2018), South Australian Sports Medicine Association (Adelaide, 2019), and NSW Rugby League Coaching and Performance Conference (Sydney, 2020). Kristie is currently employed as an Associate Lecturer at the University of Newcastle, while also working on a consultancy basis for numerous sporting organisations. Narelle Sibte is a Strength and Conditioning Coach (ASCA Master – level 3) with over 20 years of experience in elite athlete development. She was on the UKSCA Board of Directors in its inaugural year and is currently Chair of the ASCA’s Women’s Advisory Committee. Narelle was also awarded the Bruce Walsh Memorial Award in November 2019 for services to the Australian strength and conditioning industry. Narelle has been successful in developing national and international level athletes in numerous team and individual sports including baseball, basketball, boxing, canoeing, hockey, tennis, triathlon, volleyball and water polo and has worked at both the Australian and English Institutes of Sport. Narelle has a keen interest in tennis and has previously held the roles of National Strength and Conditioning Manager at Tennis Australia and the Lawn Tennis Association (LTA). In these roles she co-ordinated the national network of S&C coaches and delivered programs to players ranging from Under 10’s to Grand Slam champions. Currently Narelle divides her time between coaching athletes, consulting to professional sports teams, and contributing to coaching texts such as “Physiological Assessment of Elite Athletes”, “Strength and Conditioning for Sports Performance” and the “ITF Advanced Coaches Manual”. QUOTES “One of the keys of coaching is knowing when to coach and not to coach” “Each internship or opportunity if not equal” “For any internship, understanding what you are getting out of it before you commit is very important” “Our industry is about networks and connections so the earlier you can start to make networks and connections in the sport you want to work, hopefully the faster you get an opportunity” SHOWNOTES 1) Kristie and Narelle's experience and journey in strength & conditioning 2) Lessons learned from experiences in a number of different sports 3) How both Kristie and Narelle have changed their practice since starting coaching 4) Career development, the role of internships and when to do them in your career 5) Whether to develop your career in one sport or in multiple sports 6) What type of internship experience should you aim for? More observation or more practical? 7) Career pathways and longevity in strength and conditioning 8) The benefits of experience domestically versus internationally 9) Aligning your why’s with the why’s of any potential role PEOPLE MENTIONED Craig Twentyman Dee Jennings Adam Beard Dean Benton Julian Jones Al Vermeil

QUOTES “We tend to use a lot of strategy metrics rather than outcome metrics, like jump height, from force plates in the rehabilitation process” “Once an athlete has developed the brakes, we can start to work on the acceleration” “The sooner you come back to sport the higher the risk of injury, whether it is ipsilateral or contralateral” “Getting to know people and continuously talking to them about problems they are having and barriers to performance is a large part of my role as the network lead for S&C” SHOWNOTES 1) Pete’s career progression in strength and conditioning through NSWIS, TIS and Sport Australia national lead of S&C 2) The use of dual force plates for ACL rehabilitation and their value in telling us how athletes move and how an athlete is progression in a RTP process 3) Strategy metrics compared to outcome metrics on the force plates 4) The practicalities of double leg versus single leg force plate testing 5) Choosing the appropriate exercises based off force-time signatures 6) Competency based rehabilitation progressions and taking a long-term approach 7) Muscle bulk and other markers to use in RTP with an athlete 8) Flexible periodisation and understanding how each training block feeds into another in an RTP 9) Guiding, coordinating and facilitating S&C coaches as a network lead for Sport Australia PEOPLE MENTIONED Matt Jordan Daniel Cohen Sophia Nimphius Jake Cowin Chris Bishop Mick Hughes Kelly Wilkie

Specialist in human performance, S&C coach, chartered sport scientist with over 20 years in high performance, Clive Brewer holds a Masters degree graduate from Loughborough University and is accredited by the ASCA, UKSCA & the NSCA as an S&C coach. A regular speaker at International conferences, Clive has published books and many papers on training methods, coaching & performance in peer-reviewed journals. QUOTES “If we understand the critical factors in performance then we can understand what constitutes success in sport and what are the gaps in our performance currently” “The data gives you a common language to explore performance issues and is used to inform decisions” “The best resource in any training environment is the coach” “Our role is to: i) improve physiological capacity of the athlete, ii) improve an athlete’s readiness to perform when the coach wants them to perform, and iii) make sure athletes are available for games” “In any new role, make sure you understand what the realistic expectations on your impact are” SHOWNOTES 1) Clive’s journey in strength and conditioning through rugby union, rugby league, baseball and soccer 2) Identifying the key moments in sport and impacting performance from there 3) Practical examples of reverse engineering performance interventions in rugby league and baseball 4) The use of data in sport and being continually curious about improving outcomes for athletes 5) Mining the technical coach’s expertise and formalizing their analysis of performance 6) The things Clive has learned from each of the sports he has worked with 7) Things to understand when transitioning between sports and between countries 8) Understanding the acceptable rate of change and bringing something to the table while still finding your feet in new roles 9) The importance of technique and bobskeleton athletes squatting 3x bodyweight PEOPLE MENTIONED Tony Strudwick Phil Coles Duncan French Adam Beard Jeremy Bettle Donovan Santos Loren Seagrave

Daniel is an 18yr veteran of Australian Special Operations with extensive experience on combat operations throughout his career. He has also pursued a parallel passion for human performance with academic knowledge and developed human-performance programs for Special operations and worked within elite sport. He is now focused on researching evidence-based practice for developing optimal behaviours to maximise accurate information processing, response selection and stress resilience in high consequence, complex and adaptive environments. He is also an avid practitioner in testing physical and mental limits though varied competitions and several of the world’s toughest adventure races and extreme endurance events. QUOTES “There are very few things that come up that are replicated from one great leader to another and there are not a lot of leaders out there that are successful across a number of different domains” “Where leadership falls down is where the leader makes themselves crucial to the team so the team cannot function without them” “You don’t want people to become guarded in any type of performance review and if you highlight a problem, you want to use questioning to help them solve that problem” “Mentally if we have the same stimulus all the time, you kind of switch off to it so we need that novelty of stimulus” SHOWNOTES 1) Daniel’s experience in the military and rugby union 2) Recruitment strategies, identifying bias and the military approach to assembling high performing teams 3) Traits of leaders and why these are specific to the situation leaders are in and not normally transferable 4) Self-organizing behaviors versus compliant behaviors and being adaptive in when these should be applied 5) Creating both a sense of belonging and transparency in a team and why the sequence you apply these may be important 6) Some of the myths of leadership including it being very dependent on the situation and the quality of the team underneath the leader and why more or less authoritative behaviors might be needed 7) Feedback both up and down a chain and ways and methods of delivering feedback 8) How to integrate and combine informal and formal reviews into high performing teams 9) Working memory and cognitive fatigue effects along with perceptions of stress and anxiety on physical performance 10) Why some people get selected in the special forces and some people do not PEOPLE MENTIONED Graham Henry Bill Belichek Nick Saban

Dana Agar-Newman is the Lead of Strength and Conditioning for the Canadian Sport Institute Pacific. As a former athletics coach, Dana got pulled into the field of strength and conditioning working with a variety of programs including: the Canadian Men’s Rugby team, swimming and the Canadian Sport Schools and before the Rio 2016 Olympic, primarily focused on the preparation of the Canadian Women’s Sevens team. QUOTES “Individualization at the basic level shouldn’t be that complex” “For screening, you should start with the sport and then work your down to the limiting factors” “With a force-velocity profile, we start at bodyweight and work up to load an athlete can’t jump higher than 10cm with” “So we have an athlete’s response to training which is really variable and if we vary our training, this response will have even more variance in it, so why don’t we keep one of them consistent” “There are other things besides the numbers, like psychology, that should be included in how we make decisions about training” “The programming specific to strength should change dependent on what level the athlete is at” “I will keep an athlete on beginner programs until they stop getting better” “There is a different problem with training beginners versus training advanced athletes – you will get the biggest gains in performance with beginners from improving their fitness; however you will get the biggest gains in performance with advanced athletes from improving their readiness and manipulating how fresh they are” “You can write the best program but if you can’t execute it in your facility it is worthless” SHOWNOTES 1) Dana’s journey from a pole vault coach to a S&C and the benefits of having to coach hundreds of athletes when you first start 2) Individualizing training for athletes and what level of individualization is needed 3) Using technology to assess athletes and the value of slow motion video 4) Coordination indexes, F-v velocity profiles and the EUR 5) Frequency of assessing athletes 6) The Bondarchuk approach and tracking exercises in training 7) Asymmetries from force plates and what to do about it 8) Beginner athletes versus advanced 9) Upper body assessments and when to use 10) Eye-openers and their impact on a S&C career PEOPLE MENTIONED Tyler Goodale Matt Barr Mike Stone Tim Suchomel JB Morin Pierre Samozino Derek Everly Matt Rhea Matt Jordan Thomas Kurz Scott Livingston Dan Pfaff Urban Meyer Corey Kennedy Ashley Jones Al Vermeil

N. Travis Triplett, PhD, is a Professor of Exercise Science at Appalachian State University, and the current President of the National Strength and Conditioning Association (USA). She has worked in Sports Physiology at the US Olympic Training Center and done international research at Southern Cross University (Lismore), the University of Jyvaskyla (Finland) and the University of Valencia (Spain). She is a founding Fellow of the NSCA and holds the Sports Performance Coach certification from USA Weightlifting and is a Certified Strength and Conditioning Specialist with the NSCA. QUOTES “If you have a basic understanding of hormones, this can help inform your coaching” “The most important reason to measure hormone levels is when you are suspecting over-reaching or over-training” “The optimal weeks for strength and hypertrophy training for females would be late in the second week and all of the third week of the menstrual cycle” “One of the reasons female athletes may use contraceptives is to help avoid massive fluctuations in hormones and PMS symptoms” “Testosterone levels doesn’t really change at rest long-term from training but the acute changes post training are beneficial” “Peptide hormones like Growth Hormone peak and fall much faster than steroid hormones” “I know long slow stuff has got a bad rap with cortisol but I’ve seen just as high cortisol responses with stressful shorter interval training” Show notes 1) Travis’ journey from first stepping foot in a weight training class at university to president of the NSCA 2) The influence on hormones, especially testosterone and growth hormone, on muscle tissue development, strength and power 3) Testing hormone levels with athletes and the preference for saliva measures 4) Hormone testing for different sports and considerations for individual athletes 5) Injuries, hormones and menstrual cycle monitoring 6) Considerations for increasing testosterone and growth hormone with training 7) Cortisol and immunity 8) The application of eccentric training besides causing muscle damage in research PEOPLE MENTIONED Mike Stone Steve Fleck Will Kraemer Angus Ross Alex Natera Cal Dietz Paul Larsen Martin Bucheitt

Dr. Duncan French is currently the Vice President of Performance at the UFC Performance Institute and has over 20 years of experience working with elite professional and Olympic athletes. Prior to joining the UFC, French was the Director of Performance Science at the University of Notre Dame, USA. Before residing in the US, French was a Technical Lead for Strength & Conditioning at the English Institute of Sport. He has worked three full Olympic cycles, and has been the national lead for strength and conditioning to both Great Britain Basketball and more recently Great Britain Taekwondo’s Olympic program. As a strength and conditioning coach French has coached a host of Olympic, World Championship, and Commonwealth Games medalists, as well as world-record holders from a variety of different sports. For 3 seasons French served as the Head of Strength & Conditioning at Newcastle United Football Club in the Barclays English Premier League. French has authored or co-authored 60 peer-reviewed scientific manuscripts and seven book chapters. He currently serves as an editorial board member for the Journal of Strength & Conditioning Research. QUOTES “We work with fighters to help them plug the holes they may have in the preparation” “Is it reach and range or their weight that we need to pursue to get a fighter in the right weight class?” “The technical/tactical training has to set the agenda and around that you plug in complementary work” “We don’t want to take the wild out of the stallion with athletes” “If you can build an inter-disciplinary team around an athlete, their potential to improve performance is vast” “You have to respect the athlete and what they know and how they feel” SHOWNOTES 1) From the “boonies” in the UK to the UFC 2) PhD work and the effect of catecholamines on strength training 3) The UFC PI formations and its role in the wider MMA community 4) Finding the right weight class for a fighter 5) Concurrent training and its role in MMA 6) Setting up a training week for an athlete with concurrent training principles 7) What can other sports take from the UFC PI 8) Multi-disciplinary versus inter-disciplinary teams, circular casuality and putting the athlete at the center of the conversation 9) Characteristics of inter-disciplinary teams and being in a people industry 10) The role of a sports scientist in an inter-disciplinary team 11) Reverse spinning heel kicks and recovery breathing PEOPLE MENTIONED William Kraemer Andrea Hudy Bo Sandoval Gavin Pratt Greg Haff Forrest Griffin Brian Ortega Jade Jones Mladen Jovanovic

Jeremy is a Director of Performance Solutions with the Canadian Sport Institute (CSI), in partnership with Canada Snowboard, where he works in the daily training environment as Off Snow Coach for the Slopestyle and Big Air teams, and is accountable for the Sport Science/Medicine of the 5 Olympic snowboard disciplines. He is also a member of the CSI leadership and strategy group, and mentors the discipline leads of Strength and Conditioning. Prior to this he was the Head of Strength and Conditioning and Sport Science Manager for Surfing Australia. He's held positions as strength and conditioning coach and sport scientist at Queensland Academy of Sport, Australian Institute of Sport, and Canadian Sport Center. He has been fortunate to have worked with numerous national, world, commonwealth, and Olympic medalists, with consultations to professional teams in the NRL, NFL, and AFL. He is an active consultant to Hurley and Nike on performance matters. Jeremy is a graduate of the Canadian National Coaching Institute, and is also certified by the Australian Strength and Conditioning Association (ASCA) as a Level 3 and Master coach, and Life Member. He is certified in level 2 Olympic Weightlifting, Medical Exercise, Performance Nutrition, and is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association (NSCA), and a Coach Emeritus with the NSCA. Jeremy has conducted numerous research projects with >100 peer-reviewed research manuscripts and abstracts, as well as 13 book chapters on strength and conditioning. He has presented on strength and conditioning in Canada, the USA, UK, Europe, New Zealand, Indonesia, and Australia. QUOTES “In a population that is jumping a lot (e.g. volleyball), more jumping does nothing” “You don’t have to fix it, you just have to make it better” “Does everyone understand what winning looks like in the performance team?” “The preparation framework must serve the performance model” “Ankle range is really key to produce more force in the lower body and has this protective effect on injury” “Connect the dots between what you are doing with the athlete and their performance” “Sport is about making shapes and changing shapes” “It is no point doing micro-dosing, if you have not met the demon at some stage in your preparation” SHOWNOTES 1) Jeremy’s origin story and the impact of a car crash on his journey 2) The background on jumping research and interventions to improve jumping like eccentric accentuation 3) Working with surfers, snowboarders and the unique nature of action sports 4) Performance models, sharing an objective and a mutual understanding of what success looks like 5) The current performance model for Canadian snowboard 6) Working on hardware/software issues for mobility and extremity (hand/foot) function 7) A “typical” week for Canadian snowboard athlete and time allocations for strength/power and mobility PEOPLE MENTIONED Warren Young Rob Newton Mike McGuigan Andrew Stark Jason Patchell Damian Farrow

Perry Stewart is currently the lead academy S&C coach (U9-U16) at Arsenal Football Club and was previously head of academy sport science and medicine at Queens Park Rangers FC. He has spent almost a decade working exclusively with development age athletes (from 6 to 21 years old) from various sports including, football, rugby, tennis, fencing, track and martial arts. Perry is accredited with the UKSCA & NSCA and also a chartered sport scientist. He is also lectures at the London Sport Institute, Middlesex University and has recently authored three book chapters. QUOTES “If you want to work in Academy football, you have to be prepared to work unsociable hours” “Whether it is a 16 year old or a 12 year old, if you can move well, we have no trouble in loading that athlete” “There is a disproportionate growth that happens from distal to proximal in adolescence and that impacts what injuries are more likely to occur” “Growth and maturation are lumped together interchangeably but that’s not always the case” “If a child is emotional and mentally mature enough, they can start strength and conditioning” “We don’t want every day looking the same, we don’t want every week looking the same from a training volume and intensity standpoint” SHOWNOTES 1) Perry’s journey from community health to English Premier League soccer clubs 2) The foundation and youth development stages of the Arsenal FC Academy 3) Maturation stages and hormonal development over adolescence and combing that with a competency based program 4) The different ways of assessing peak height velocity 5) When should kids start training? 6) More on the structure of the Arsenal FC Academy structure and the use of cooperative and multipart games 7) The importance of maintaining mobility, stability and motor patterns during growth spurt, monitoring growth and maturation and knowing what kids are doing outside of the Academy for injury prevention 8) How gym and speed sessions look in the Arsenal FC Academy 11) The benefits of coaching sports and not just coaching in the gym for strength & conditioning coaches 12) The Kaizen principle and taking time for yourself as a coach

Scott is currently the Lead Strength and Conditioning Coach at British Cycling and a Senior Strength and Conditioning Coach with the English Institute of Sport. Prior to this Scott held positions including the Head of Physical Preparation with British Swimming and Assistant Head of Strength and Conditioning at the Sports Institute of Northern Ireland. Scott is an accredited Strength and Conditioning Coach with the UKSCA and is currently completing a PhD via London South Bank University. QUOTES “This is cool, these guys (strength & conditioning coaches) get to wear shorts to work and crank up the music” “There are different ways in which you can stimulate the brain and transcranial direct current stimulation is one” “The placement of electrodes on the head needs to be adjusted through trial and error” “Are we increasing the neural drive or inhibiting your body’s own natural protective feedback mechanisms?” “You need to make an effort to understand the sports coaches’ thought process and spend time with them” SHOWNOTES 1) Scott’s journey from Ireland to England and back again with British swimming and cycling 2) Reverse engineering physical standards for specific sports based on race modelling 3) Application or reverse engineering performance from stopwatch sports to chaos sports 4) Transcranial direct current stimulation, Scott's Phd and research around whether it is effective 6) Training the trunk and getting back to the basics PEOPLE MENTIONED Nick Grantham Joel Brannigan Michael Johnson Loren Landow Stuart Yule Adam Peaty Frans Bosch

Daniel Kadlec is currently the Head Strength & Conditioning Coach for Softball Western Australia and Head Strength & Conditioning Coach for Claremont WFC in collaboration with Edith Cowan University while completing a PhD in Sports Science sponsored by VALD Performance. Daniel was previously a strength and conditioning coach in a private facility (PlusD Sports) in Solingen, Germany for the past seven years. He has worked with various teams, including Professional Handball, Germans Women's Rugby 7s, and the centralised women's Judo athletes. In addition to being an Australian Strength and Conditioning Association Professional Coach Accreditation Scheme - Professional (PCAS-P) coach, he is a certified sports physiotherapist. His areas of research interest are biomechanics and coaching science. QUOTES “Athlete rely on certain movement strategies when changing direction but when they can't use those strategies, the best case is they get beaten by an opponent, the worst case is the rupture an ACL” “To figure out an athlete's joint dominance, get them to move or jump and get an idea of which joints go through big ranges of motion. This will give you an idea of where they are generating torque.“ “Gym strong athletes seem to be more hip dominant when changing direction whereas weaker athletes in the gym seem to rely on their knee extensors which might influence ACL injury risk” “I used to try and solve all my movement problems with gym solutions” “Make athletes anti-fragile so they can experience as much technical training as possible” “You are doing your field sport athletes a disservice if you are not programming linear speed weekly” SHOWNOTES 1) Daniel’s journey from Germany to UK to Australia 2) Daniel's research on isolated and multi-joint capacities and how they affect movement strategies in planned/unplanned change of direction tasks 3) Using a constraint-based approach to alter movement strategies around hip, knee or ankle for change of direction 4) Practical recommendations for planned/unplanned change of direction and the contribution of medial/lateral hip 5) Daniel's approach to speed development and the use of running drills (e.g. A skips versus sprinting 6) A sample speed/COD session and how to manipulate entry speed, cutting angle and reaction within a session PEOPLE MENTIONED 1) Sophia Nimphius 2) Jackie Alderson 3) Matt Jordan

Carmen Bott has been coaching for over 20 years and is considered a resource in applied strength & conditioning for the combative and collision sport athlete population(s). Her methods are grounded in science, but it is her 20+ years of experience that allow her to transfer the science into practice. Carmen lectures and coaches internationally in the field of sport science. She is a Faculty member at Langara College in Vancouver, British Columbia, Canada in the Department of Kinesiology where she instructs Exercise Physiology & High Performance for Sport. She is also a Lecturer at Simon Fraser University. QUOTES “Just watch your athletes and if they can’t complete what you have programmed, give them a rest… then re-evaluate your programming” "Pick your modality first and then base your programming around that…" “Type I muscle for a combat sport athlete is just a garburator to allow your type II muscle to do more explosive work” “For combat sports athlete, give them something they feel productive doing in their recovery during power conditioning” “I borrowed a lot of exercises from wrestling coaches and then just added a bit more nuance to them for strength & conditining purposes” “With international wrestlers, it becomes a game of fatigue management and making sure they physical qualities they already have are preserved" “You can’t be too strong through mid-section or neck for combat sport athletes” SHOWNOTES 1) Carmen’s background including her time at university, masters thesis and introduction to S&C 2) The Wrestlers Edge program 3) The three types of special endurance – strength, speed and power endurance and how to train them 4) How to manage rest and recovery interval between special endurance blocks 5) The modes of exercise Carmen likes to use for special endurance: sprints/hill sprints, kettlebells, battle ropes, jump squats, uphill jumping 6) Insights into working with international wrestlers 7) Peaking considerations for wrestlers pre competition including aerobic power work to help with plasma volume losses during the weight cut 8) How strong is strong enough for the sport and how to assess what type off special endurance the athlete needs the most 9) Tests and standards for neck and trunk work for wrestlers 10) Comments on periodisation and vertical integration PEOPLE MENTIONED Pavel Tsatsouline Mladen Jovanovic Charlie Francis Joel McCallum

ABOUT SCOTT Scott is an ASCA Level 2 – PCAS Elite Coach. He holds a Masters in Strength and Conditioning from Edith Cowan University and a Bachelor of Applied Sport Science – Human Movement Studies from QUT. In a career spanning more than 20 years, Scott has worked across multiple Olympic sports, as well as in Rugby League and AFL. Scott started his career at the Queensland Academy of Sport where he worked with sports such as Men’s Hockey, Baseball, Squash, Beach Volleyball, Gymnastics and Women’s Football before moving to the Newcastle Knights in the NRL. Following 3 years at the Knights, Scott spent a short stint at the New South Wales Institute of Sport before moving to The Netherlands to take up the post of Performance Manager of Strength and Conditioning for the Netherlands Olympic Committee. Here, he provided hands on support to Swimming, Track Cycling and Beach Volleyball in addition to managing the S&C discipline across the country and functioning as part of the technical committee. Since returning to Australia, Scott has worked at both the North Melbourne Kangaroos AFL club and the Victorian Institute of Sport before taking up his current role as National S&C Lead with Swimming Australia. QUOTES “You need to create some structure and find time to do the things you want to develop when being let go” “Make sure you are very good at developing all round athletic qualities, not just strength in a gym” “Understand that S&C is so much more than sets & reps, at end of day, it is influencing behaviour” “If you don’t have alignment of expectations between the organisation and yourself, then chances of success are going to be compromised” “Get the behaviors around training right first before adding the testing and diagnostics” SHOWNOTES 1) Scott's origins in baseball and journey from the QAS to Swimming Australia 2) COVID-19 and how to deal with potentially being out fo work and finding opportunities 3) How to create and have a "Plan B" for S&C and at the same time, becoming more valuable to an organisation 4) The main things Scott has learned from each of his stops 5) How to tune into the culture of a new sport or working in another country 6) A training week breakdown with Swimming Australia 7) Diagnostics and testing with Swimming Australia including the ASH test PEOPLE MENTIONED Lachlan Penfold Angus Ross Kelvin Giles Suki Hobson Bill Knowles Andrew Johns Michael Hagen Ben Rosenblatt Jeremy Frisch Ben Ashworth

Ross Smith is the Strength and Conditioning Lead at the Australian institute of Sport. Over 20 years strength and conditioning experience working across multiple sports and organisations. The past 15 years at the AIS working with development and elite athletes across multiple sports including boxing, taekwondo, judo, athletics, cycling, rowing, basketball, modern pentathlon, water polo, winter sports and playing a leading role in AIS intensive rehabilitation. QUOTES “Do you understand the sport? What are the actual physical requirements of the sport? What are the structures of the year? You need to understand these basic things before designing a S&C program” “Mimicking a boxing movement pattern in the gym normally doesn’t have the desired outcome” “You want to develop the range and the movement pattern but if you don’t develop the strength through that range, you are opening yourself up for injury” “Are you effective in standing on one leg and applying and directing force? If you can do that, its of massive benefit to any exercise you want to do” “I still like RPE x time but load isn’t load – where is that load coming from and what type of load is it? What type of physioogiocal loading is it? Is there impact associated with it?” SHOWNOTES 1) From athletics coaching to S&C in NSWIS and AIS 2) Combat sports at the AIS and getting a sports coach's trust 4) What a training week looks like for boxers at the AIS 5) Common injury concerns and the ability to link upper and lower bodies together 6) Developing proprioceptive awareness 7) Monitoring training load - sRPE, physiological loading and impact loading 8) Getting the right balance between physiological and impact load across a training cycle 9) Considerations for strength and conditioning around weight cutting 10) Lessons from combat sports for other sports

Selwyn has been an integral part of the Brisbane Lions High Performance Department for seven years, during this time he has held a number of positions both in the Medical and Strength and Conditioning Departments. His current role involves the development and implementation of strength and power programs for the AFL squad and rehabilitation and return to performance programs for injured athletes, including strength and power assessments and programming, re-conditioning and training load management. He holds a Masters in Osteopathy from RMIT and a Masters in High Performance Sport from ACU, the combination of medical, sports science and strength and conditioning education has helped develop an extensive knowledge of rehabilitation and return to performance practices. QUOTES “With any injury, you have to respect the timelines around tissue healing timelines even with a criterion-based approach” “In the reconditioning process, focus on developing the athlete rather than just rehabbing the injury” “Pain is not to be feared, it is be respected” “Managing the emotions outside of training for the athlete is probably the second most important thing for us outside of our criterion approach” “Use eccentrics to create a neuro-muscular stimulus to increase strength or improve resilience” “Try to limit changes to strength & power program as much as possible for guys coming back from injury” “Manage athletes' emotion around any discomfort they are feeling with data from objective markers” “We prioritise psychco-social component first and then use objective data to help guide the athlete” SHOWNOTES 1) Selwyn’s path from back pain to osteopathy to the Brisbane Lions 2) An athlete-centered model to reconditioning plus changing the language around rehab and using a criterion based approach 3) Isometrics before eccentrics or vice versa in rehab? 4) Using imaging and other objective markers from ForceDecks and Nordboard 5) Maintaining chronic load by returning to "running" asap 6) Combining sRPE, mental fatigue, wellness and HAGOS scores to manage the reconditioning process 7) The benefits of aligning any injured athlete's training with main group as much as possible 8) What a week looks like at Bribane Lions for an athlete returning from a hamstring strain 9) Monitoring across all modalities and how to periodise the reconditioning process 10) The use of BFR in early stage soft tissue injury as well as nutritional interventions for injured athletes PEOPLE MENTIONED Brett Burton Jack Hickey Nick Murray Connor Gleadhill Jarrod Wade David Watts Nic West Dave Opar

Originally from Ireland, Connor is a strength and conditioning coach and physiotherapist based out of Newcastle, Australia. He has previously lead a dynamic team of strength and conditioning coaches, physiotherapists, psychologists and dietitians in a large law enforcement agency. He now coaches a semi-professional rugby league team and works in a youth athlete development facility. He works in a public health research facility on knowledge translation for part of his week. He is passionate about eliminating hierarchical structures between professions to improve athletic development and rehab. QUOTES “Pain is the most burdensome item on our society” “Coaches should know about pain science as they spend the most time with athletes” “A really important aspect with athletes is not discounting pain yet understanding what it is and isn’t” “There is a big link between fearful practitioners and fearful patients” “Give the athlete more positive than negative messages” “Increasing attentional demand to an injury will increase the athlete’s pain” SHOWNOTES 1) Conor’s journey as a physiotherapy and a pain expert 2) Pain science – what it is and isn’t! 3) Mediators of pain and helping understanding pain with athletes 4) The narratives of pain and how to modify the language we use 5) Questioning and reporting on injuries 6) Monitoring of athletes and considerations around pain science 7) Learned responses to pain and how to deal with them 8) What S&C coaches need to be aware of with working with other practitioners 9) Best resources to know about pain science PEOPLE MENTIONED Lee Clark Craig Pickering David Bishop Jarod Hall Nasim Taleb Grant Jenkins Loren Landow

Ian is currently the Head of High Performance at Port Adelaide FC where he leads an impressive group of sports medicine, sports science and strength and conditioning professionals. Ian is now heading into his 8th season within the AFL at Port Adelaide having previously worked as the Head of Athletic Development. Originally from Northern Ireland where he worked as a strength and conditioning coach for the Sports Institute for Northern Ireland he headed to Australia in 2009 to coach at the Australian Institute of Sport and ACTAS, and to complete his PhD. His areas of interest in research include the assessment of athletic development and movement ability and epitomise Ian’s passion for coaching and ensuring the rigour of performance science is utilised within daily practices to improve athleticism and on-field performance. QUOTES “My coaching career started along time before I started strength & conditioning with coaching junior sport” “I couldn’t give a toss about a 3RM or vertical jump going up before I give a toss about how well they move” “You coach your best when you’ve thought of it yourself rather just being mindlessly lead down a path” “My elevator speech for being athletic would be move well and lift the shit out of things” SHOW NOTES 1) Ian’s journey from Northern Ireland to ACTAS/AIS to Port Adelaide 2) Applying a science to how well athletes move – the genesis of the Athletic Ability Assessment 3) The athletic progression of AFL players at Port Adelaide FC 4) A game week in Port Adelaide FC 5) The management of performance staff and the importance of being vulnerable and honest 6) On the bookshelf 7) Dribbles - Macker's A-HA moment! PEOPLE MENTIONED Phil Moreland Julian Jones Kelvin Giles David Pyne David Martin Nick Richardson

Dr. Stuart M. McGill is a professor emeritus, University of Waterloo, where he was a professor for 30 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. His advice is often sought by governments, corporations, legal experts, medical groups and elite athletes and teams from around the world. His work produced over 240 peer-reviewed scientific journal papers, several textbooks, and many international awards. He mentored over 37 graduate students during this scientific journey. During this time he taught thousands of clinicians and practitioners in professional development and continuing education courses around the world. He continues as the Chief Scientific Officer for Backfitpro Inc. QUOTES “The only reason people have non-specific back pain only shows the person hasn’t had a thorough assessment” “There is a tipping point for exposure to load for the spine that is mitigated by rest” “Every single exercise I either love or hate – it depends on the individual and when they are doing that exercise” “Any assessment is a living process and it needs a context and an individual” “Know the demand, assess the capability and train the difference” “Size matters – the stresses in a tube are a function of radial diameter” “Weight belts reduce end range stress to the spine” SHOWNOTES 1) Dr. McGill's journey 2) Load, micro-fracturing and denser end-plates of the spine 3) Understanding the forces placed on the spine including compression, shear and torsion 4) The assessment process for back pain 5) After assessment, what does Dr. McGill do with the athlete? 6) The difference between flexion movements and moments 7) De-sensitisation of pain - Hardware v software? 8) Weight belts or weight supports during pain de-sensitisation

Dr. Mike Young is the Director of Performance at Athletic Lab Sports Performance Training Center and the Performance Director for the North Carolina Courage and the North Carolina FC professional football clubs. In the sport of track & field Mike was on the coaching staff that won 6 team NCAA championships at LSU, has coached 4 USA Track & Field National Champions, and has coached Olympic and World Championship competitors in a half dozen events. Outside of track & field, Young has served as the sport coach for athletes who have competed internationally in weightlifting, skeleton, and bobsleigh. In team sports, Young has been the High Performance Director for 4 professional soccer clubs, has trained World Cup, Super Bowl and World Series champions and has consulted for some of the top sports teams in the world including 4 World Cup Rugby teams and 3 Premier League Soccer clubs. SHOWNOTES 1) Mike's journey as sports and performance coach 2) How to put training units together based on high neuromuscular or metabolic demand versus eccentric dominant or concentric dominant versus open skill or closed skill sport 3) Transfer of training to sporting performance and what to focus on 4) Change of direction work and changes to Mike's practice from the latest research 5) Sports technology and what Mike uses day-to-day 6) Straddling private versus professional performance coaching and the challenges / benefits of both PEOPLE MENTIONED Sophia Nimphius Tim Suchomel Greg Haff Rob Newton Dan Baker Boo Schexnayder

The 2019 Roundtable focuses on strength & conditioning in semi-professional, high school and university settings. The roundtable features three emerging leaders in Australasian strength & conditioning: Nicolai Morris, Kurt Vogel & Sam Joseph. In the last part of the roundtable, we examine monitoring for the semi-professional and amateur athlete, the best technology on a budget and the best books/courses the roundtable members recommend. ABOUT THE ROUNDTABLE NICOLAI MORRIS | Nicolai is an Australian Strength and Conditioning Coach who works at Sydney University as the senior strength and conditioning coach working with multiple sports including swimming, athletics, rugby, rugby 7’s, water polo and soccer. She also works as the Head S&C for the NSW Women’s State of Origin team. Nicolai has been coaching as an S&C for 12 years working across private, schools, professional sport and university environments. SAM JOSEPH | Sam is the Strength & Conditioning Coordinator at St Edmund's College, Ipswich and the Physical Performance Coach for QUT Wildcats in the Hart Sapphire Series Netball Competition. He holds a Masters in Sport Science, is a Level 2 ASCA Coach & an Level 1 Sport Scientist. He has previously worked at the UQ Sport Academy and at Wynnum-Manly Seagulls RLFC and has a large interest in developmental/adolescent Strength & Conditioning. KURT VOGEL | Kurt is currently a private consultant for athletes and teams across a variety of sports, in addition to working at USQ in the Sport Exercise Science department. He has worked for over a decade in over 20 different sports from amateur to elite and professional for athletes in more than six different nations. He has a strong interest in developing systems for those without resources. Kurt is an ASCA Level 2 PCAS: Elite Coach.

The 2019 Roundtable focuses on strength & conditioning in semi-professional, high school and university settings. The roundtable features three emerging leaders in Australasian strength & conditioning: Nicolai Morris, Kurt Vogel & Sam Joseph. In the third part of the roundtable, we examine prehabilitation and rehabilitation for the semi-professional and amateur athlete. ABOUT THE ROUNDTABLE NICOLAI MORRIS | Nicolai is an Australian Strength and Conditioning Coach who works at Sydney University as the senior strength and conditioning coach working with multiple sports including swimming, athletics, rugby, rugby 7’s, water polo and soccer. She also works as the Head S&C for the NSW Women’s State of Origin team. Nicolai has been coaching as an S&C for 12 years working across private, schools, professional sport and university environments. SAM JOSEPH | Sam is the Strength & Conditioning Coordinator at St Edmund's College, Ipswich and the Physical Performance Coach for QUT Wildcats in the Hart Sapphire Series Netball Competition. He holds a Masters in Sport Science, is a Level 2 ASCA Coach & an Level 1 Sport Scientist. He has previously worked at the UQ Sport Academy and at Wynnum-Manly Seagulls RLFC and has a large interest in developmental/adolescent Strength & Conditioning. KURT VOGEL | Kurt is currently a private consultant for athletes and teams across a variety of sports, in addition to working at USQ in the Sport Exercise Science department. He has worked for over a decade in over 20 different sports from amateur to elite and professional for athletes in more than six different nations. He has a strong interest in developing systems for those without resources. Kurt is an ASCA Level 2 PCAS: Elite Coach.

The 2019 Roundtable focuses on strength & conditioning in semi-professional, high school and university settings. The roundtable features three emerging leaders in Australasian strength & conditioning: Nicolai Morris, Kurt Vogel & Sam Joseph. In the second part of the roundtable, we examine energy system training, assessment and development for the semi-professional and amateur athlete. ABOUT THE ROUNDTABLE NICOLAI MORRIS | Nicolai is an Australian Strength and Conditioning Coach who works at Sydney University as the senior strength and conditioning coach working with multiple sports including swimming, athletics, rugby, rugby 7’s, water polo and soccer. She also works as the Head S&C for the NSW Women’s State of Origin team. Nicolai has been coaching as an S&C for 12 years working across private, schools, professional sport and university environments. SAM JOSEPH | Sam is the Strength & Conditioning Coordinator at St Edmund's College, Ipswich and the Physical Performance Coach for QUT Wildcats in the Hart Sapphire Series Netball Competition. He holds a Masters in Sport Science, is a Level 2 ASCA Coach & an Level 1 Sport Scientist. He has previously worked at the UQ Sport Academy and at Wynnum-Manly Seagulls RLFC and has a large interest in developmental/adolescent Strength & Conditioning. KURT VOGEL | Kurt is currently a private consultant for athletes and teams across a variety of sports, in addition to working at USQ in the Sport Exercise Science department. He has worked for over a decade in over 20 different sports from amateur to elite and professional for athletes in more than six different nations. He has a strong interest in developing systems for those without resources. Kurt is an ASCA Level 2 PCAS: Elite Coach.

The 2019 Roundtable focuses on strength & conditioning in semi-professional, high school and university settings. The roundtable features three emerging leaders in Australasian strength & conditioning: Nicolai Morris, Kurt Vogel & Sam Joseph. In the first part of the roundtable, we examine strength & power development for the semi-professional and amateur athlete. ABOUT THE ROUNDTABLE NICOLAI MORRIS | Nicolai is an Australian Strength and Conditioning Coach who works at Sydney University as the senior strength and conditioning coach working with multiple sports including swimming, athletics, rugby, rugby 7’s, water polo and soccer. She also works as the Head S&C for the NSW Women’s State of Origin team. Nicolai has been coaching as an S&C for 12 years working across private, schools, professional sport and university environments. SAM JOSEPH | Sam is the Strength & Conditioning Coordinator at St Edmund's College, Ipswich and the Physical Performance Coach for QUT Wildcats in the Hart Sapphire Series Netball Competition. He holds a Masters in Sport Science, is a Level 2 ASCA Coach & an Level 1 Sport Scientist. He has previously worked at the UQ Sport Academy and at Wynnum-Manly Seagulls RLFC and has a large interest in developmental/adolescent Strength & Conditioning. KURT VOGEL | Kurt is currently a private consultant for athletes and teams across a variety of sports, in addition to working at USQ in the Sport Exercise Science department. He has worked for over a decade in over 20 different sports from amateur to elite and professional for athletes in more than six different nations. He has a strong interest in developing systems for those without resources. Kurt is an ASCA Level 2 PCAS: Elite Coach.

Nick Winkelman is the head of athletic performance & science for the Irish Rugby Football Union. His primary role is to oversee the delivery and development of strength & conditioning and sports science across all national (Men and Women | XV’s and 7’s) and provincial teams (Leinster, Munster, Connacht, and Ulster). Prior to working for Irish Rugby, Nick was the director of education and training systems for EXOS (formerly Athletes' Performance), located in Phoenix, AZ. As the director of education, Nick oversaw the development and execution of all internal and external educational initiatives. As a performance coach, Nick oversaw the speed and assessment component of the EXOS NFL Combine Development Program, and supported many athletes across the NFL, MLB, NBA, National Sport Organizations, and Military. Nick completed his PhD through Rocky Mountain University of Health Professions with a dissertation focus on motor skill learning and sprinting. Nick is an internationally recognized speaker on human performance and coaching science, and has multiple publications through the UKSCA, NSCA, IDEA Health and Fitness, Human Movement Science, and Routledge. Nick’s new book, The Language of Coaching, is scheduled to be released late 2019 by Human Kinetics. QUOTES “There is a ceiling effect with cueing expert performers” “The descriptive language of the WHAT is not the same as coaching language of the HOW” “The cue is matter of facilitating the last idea that goes into an athlete's head before they move” “How can you become a micro storyteller and wire that into your coaching?” “Every cue manifests as a thought and we have to take that responsibility for what that cue says” “How we train has immediate consequences on the thoughts we use when we perform” Show notes 1) Nick’s backstory from college to EXOS to the IRFU 2) The use of language to improve movement skill development and the research on different types of cues. 3) The effect of different cues on the retention of movement skills and psychological familiarity with cues 4) The Describe-Demo-Cue-Do-Debref loop 5) How to come up with cues that fit learning styles using the distance-direction-description paradigm 6) Analogies and inviting the athlete into the story 7) The difference between memory and attention and overloading athletes 8) Pain science and the words we use 9) Flow state, streaking and slumping PEOPLE MENTIONED Mark Vestergen Connor Gleadhill Rob Gray Barbara Tversky James Clear

The ASCA Board always works to ensure the ASCA provides the support Members and Coaches need to feel confident within their qualifications and standing in the sporting and strength and conditioning industry. Part of this was the development of the ASCA Professional Coach Accreditation Scheme (PCAS). The PCAS was primarily developed for the following reasons: - To recognise coaching experience in addition to education - Delineate the scope of the Strength and Conditioning professional - Create a structured mentoring network - Provide employers and ASCA members with a framework of job competencies and proposed remuneration schedules ASCA Board Member, John Mitchell, was instrumental in the development of the PCAS and has recently shared his experiences in both the industry and the development of the PCAS in a podcast with Dr Stephen Bird, ASCA inaugural Mentor Coach of the Year and Associate Editor of JASC. In this podcast Dr Bird and John Mitchell discuss the establishment of the PCAS and how it was developed to solidify the integrity of the profession. In addition to recognising both education and experience at different levels the PCAS gives the coach the confidence to know what their credentials should entitle them to, and the employer guidelines of how to select a coach with credentials and experience and a guide for the minimum remuneration that aligns to these credentials. The ASCA is ever evolving with what our Members and Coaches need from their governing body and we share with you this podcast to give you insight to the passion and commitment the Board has for both the ASCA and the industry as a whole. Following this podcast keep an eye out for the supporting article in JASC 27(5), due to be published at the end of October.

Jan Legg has been the lead strength and conditioning coach for the Australian Women’s basketball team, the Opals since 2013 as well as the working with Basketball Australia’s development squad at the Centre of Excellence in Canberra. Jan is an Australian Strength and Conditioning Association (ASCA) accredited Level 3 and Master Pro-Structure coach at the Australian Institute of Sport in Canberra. QUOTES “All these basketball players have a dominant leg and what is an acceptable asymmetry? 10%? 15%? 20%?” “At least 1 to 2 warm ups a week will be barefoot” “Our athletes only have an offseason when they get hurt so my strength levels are all designed to make them robust enough and especially for female athletes we have to make sure the hamstrings are strong enough” “Most of the year I train full body” “Any rehabilitation should be making the overall athlete better than they were before” “While you are studying, volunteer your time and get to know people” SHOWNOTES 1) Jan's background in S&C 2) Benchmarking Physical standards for world class performances in womens basketball 3) Variability in jump kinematics over a season and how jump height does not tell complete story 4) How Jan's warm ups are structured and the benefits of barefoot work 5) What does a strength & conditioning session look like for an international level basketball 6) Programming ESD for court sports and considerations for tall heavy athletes 7) The AIS rehabilitation program 8) What did Jan learn on previous international study tours 9) Females in S&C, differences in coaching male and female athletes and career paths for any S&C coach PEOPLE MENTIONED John Mitchell Martin Bucheitt Matt Wenning Julian Jones Ross Smith

Justin Keogh is an Associate Professor in the School of Health Sciences and Medicine, Bond University where he is the coordinator of the Masters of Sport Science program. He has taught into biomechanics, motor control and performance analysis subjects at an undergraduate and postgraduate level. His primary research interests focus on improving the transfer of strength and conditioning as well as skill-based training to sporting performance and/or reduced risk of injury. Current research projects and HDR supervision include Australian rules football, swimming, BMX, strongman and kettlebell projects. QUOTES “Heavy concentric work (eg sleds) are quite easy to recover from” “Doing work at long muscle lengths or with eccentric emphasis will increase fascicle length” “Research probably isn’t ever going to be able to answer every question S&C coaches will have so we need to use trial and error and our best guess” “The only thing that really matters is the transfer of the training we have our athletes do to the actual competition performance” SHOWNOTES 1) Justin's background and current role at Bond University 2) The application of research on strongman and powerlifting 3) Sled sprinting, motor learning and spinal loading 4) Donor sports for movement, decision-making and tactical improvements 5) Tapering practices for strength sport athletes 6) Posterior chain principles 7) How to combine eccentric and concentric focuses for athletes 8) Motor control learning concepts to maximise transfer 9) Overcoaching and verbal cues 10) Needs analysis and reverse engineering from game stats/KPIs PEOPLE MENTIONED Paul Winwood Lloyd Reynolds Jason Lake Stuart McGill Matt Rossiter Kelvin Giles Hayden Pricthard Tony Shield Dave Opar Daniel Chalkley David Watts Carl Woods Bob Alejo

Mark has a PhD in Sport Science and is an ASCA Master Coach. Mark is Head of Physical Performance in High Performance Sport at University of the Sunshine Coast Lead working specifically with USC Spartans High Performance Swimming and Sunshine Coast Lightning Netball teams. QUOTES “We have to make sure we build capacity in their strength to allow them the capacity to do the work they need to do” “Perhaps the biggest challenge working with Paralympic athletes is overcoming the history of people being overly protective with them” “One of the things I still like to do is make sure the athletes have a good push:pull ratio in the upper body” “Since I started with the netballers all our work off court has been done off legs on bikes” “Netball is really a deceleration sport” “If your foot is in the air, you are going nowhere with change of direction” “One of the reasons why the coaches think we were able to run out games was we did less rather than more plyometrics in training” SHOWNOTES 1) Marks background as a PE teacher, trainer/strength coach and at USC 2) Training for paddling sports, internal strength versus external strength and tendon management 3) Swimming dry land work 4) Inspiratory muscle training 5) Paralympic Athletes considerations and overcoming challenges 6) Shoulder health, strength ratios in shoulder and tree climibing animal species 7) Working with netballers 8) COD principles and how to blend in agility 9) Testing and monitoring in court sports 10) Key strength lifts in gym for COD 11) Postural and movement screening 12) Managing tendon load and Mark's tickle 13) The value of post graduate work People mentioned Clint Robinson Adam Peaty Jan Prins Blake Cochran Craig Boettcher Tim Brown Kelvin GIles

Jan Prins has been involved in swimming coaching & research for more than 48 years. He is the director of the Aquatic Research Laboratory, and teaches Biomechanics, at the University of Hawaii. For the past 8 years he has been involved with unique swimming research using multiple, high-speed cameras examining the stroke mechanics of elite swimmers. Data collected from competitive swimmers, include Olympic, World champions, and former world record holders. Noting the need for “specificity” as applied to strength training for each respective sport, he continues to examine the applications of his research to improving dry-land programs for competitive swimmers. QUOTES “We are finding things that are very different to what the expectations are (of swimming coaches)” “Elite swimmers are not swimming with their elbows bent a lot” “Swimmers know instinctively that they should be moving fast on dry land” “Focus on the decelerators” “The bottom line is speed of body relative to the side of the pool” “Watch these things because of the research but don’t just do the one thing because the athletes will get fed up over the season” Show notes 1) Jan's background at Indiana and Hawaii as a swim coach and biomechanistic 2) High speed underwater multi-camera videography 3) The importance of measuring body segment velocity and impulse in swimming 4) The key takeaways from the biomechanical analysis and application to dryland training – i) straighter arms ii) lats and medial rotators iii) decelerators of elbow iv) wrist flexors 5) The four aspects of specificity for any sports training 6) The importance of wrist and finger strength and being able to hold that in the water 7) Why you can’t just focus on the “best” exercises for swimming all year round 8) Closed chain pulling and being aware of relative speeds of the body to the side of pool and the arms to thebody 9) The application of Jan's research to Paralympic swimmers 10) Use of hydrotherapy and aquatic physical therapy and how to apply to other athletes People mentioned James Counselman Mark Spitz James Magnussen Emily Seebohm Mack Horton Matt Brown Dennis Cotterill

With almost 20 years of coaching under his belt, Grant is a proud to be ASCA Master Coach. He is the director of PropelPerform, a high performance training facility that also consults and contracts to schools, clubs, State and National Sporting Organisations. At the moment, most of his athletes compete in action/extreme sports. QUOTES “There are two types of coaches: those that are fired and those about to be fired” “Part of that process of us maturing as coaches is we start to see more and more grey” “I want your theoretical knowledge to be no more than 10% above your practical knowledge” “Sometimes it is better to talk in black and white rather than in grey, especially with novices” “Let’s get practical from the very beginning and go coach” SHOWNOTES 1) Grant's origins in South Africa and work in school and professional settings 2) The value of working in user pay setting for S&C coaches 3) Generalists v specialists and should the name of S&C coaches be changed to performance coaches? 4) The minimum levels of knowledge across four pillars of performance and the benefits of trialing things on yourself 5) Weightlifting, powerlfiting, track and field, gymnastics and wrestling for S&C 6) The coach’s ego and helping others 7) Coaching communication, getting your point across and the Dreyfuss model of skill acquisition 8) Career paths and education for S&C coaches – the value of practical experience and balance with theory 9) User pay setting advice and charging for your time 10) The next 18 months for Grant PEOPLE MENTIONED Nick Kygrios Dave Ballard Des Ryan Stu Cormack Kelvinn Giles Ashley Jones Ed Cosner

Sally Bailey is a physical performance professional who has worked across the spectrum of athletic development from school-aged children to elite athletes in a range of individual and team sports. She is passionate about providing people with a real chance to engage with physical activity in the way they want to. Success comes in the form of happy faces striving to be their best. Sally has taken the lessons learnt through running a business and working with national and international level athletes and tailored her approach within a school environment. This has resulted in building athletic development and physical wellbeing programs from scratch in both a boys and girls school. QUOTES “Make sure it is about play” “Well-being is not an add on to the school curriculum - it is front and center of what we do” “The first question is why am I here (in a school)?” “The idea was to find 15 min 2-3 a week the boys in the whole school could do something to develop them physically” “All the things we do around high performance can be put into a school-based program but make sure there is a learning aspect to it” “You need to take the time to get to know the school and know what the school values” “Boys respond best in rules and structure whereas for girls, they like to be trusted” SHOWNOTES 1) Sally's origins and programming via snail mail for a national team 2) Her work with Brisbane Grammar and setting up a physical performance program in a school 3) How to manage the demands from different sports for student athletes 4) Making sure what we do is fun and has an element of game based play 5) The difference between boys and girls schools and performance vs. wellbeing programs 6) Answering the whys of working in a school program 7) Have an impact early and the top & tail strategy 8) The components of a complete wellness or performance program for a school 9) Logistics around a school day and working with student athletes whose main sport wasn’t a school sport or were involved in representative squads outside of school 10) Considerations with dealing with young female students (not just athletes) 11) What to do with a school that is a blank canvas and key differences with boys and girls People mentioned Vern Gambetta Ranell Hobson

Dr Paul Comfort is a Reader in Strength and Conditioning at the University of Salford, UK, where he leads the Masters Degree in Strength and Conditioning and consults with numerous professional teams in the UK. Paul is a founder member and accredited member of the UKSCA, and part of their editorial board. He is a senior associate editor for the Journal of Strength and Conditioning Research,and has authored / co-authored >100 peer reviewed journal articles, numerous book chapters and edited three textbooks. Quotes “No matter what you are trying to do, strength is going to underpin all athletic tasks” “You’re always going to do some power training (no matter how weak a person is) but you’ll get more bang for your buck when you are strong” “Jump height alone is not sensitive enough to identify any form of neuromuscular fatigue” “It can be pointless doing jump testing on a daily basis unless you can react to it” “I use every weightlifting derivative depending on athlete ability and which aspect of the Fv continuum I want to train." “RPE appears to be just as sensitive as most of these expensive devices” “If you’re competent, there is minimal force absorption with catching Olympic lifts” “I’ve gone away from optimal load to think are we emphasising force characteristics or velocity characteristics more” SHOWNOTES 1) Paul's background 2) The role of strength in athletic tasks and how strong is strong enough? 3) How to combine power and strength training and how you re-evaluate an athletes force expression over time 4) Modifiable and non-modifiable factors in vertical jumping and differences in impulse using force plates 5) Countermovement jumps and the use of RSImod for monitoring athletes 6) What Paul would use in a club if hired tomorrow and his rule of thumb cut off for neuromuscular fatigue using jumps or bar velocity 7) How Paul uses weightlifting derivatives and why if you really want to empathise force or velocity, you have to exclude the catch and may want to add a countermovement 8) When you would prioritise catching for an athlete and when just pulling 9) Thoughts on optimal power load and how to progress programming around loads based on athlete needs 10) Force velocity profiling using as little equipment as possible e.g. just an isometric mid thigh pull or just RSImod or a simple squat/CMJ 11) Practicalities around horizontal v vertical force vectors 12) Contrast training and how to use contrast methods for athlete buy in 13) Paul's typical session template i) pull variation ii) squat variation iii) loaded jump variation iv) jump variation v) posterior chain variation People mentioned Phillip Graham Smith Tim Suchomel Jason Lake Guy Hornsby Duncan French Dan Baker Adam Archuletta Brett Bartholomew

Dr Suchomel is an assistant professor in the department of human movement sciences and strength and conditioning coach at Carroll University in Waukesha, Wisconsin, USA. Prior to Carroll University, Dr. Suchomel worked as an assistant strength and conditioning coach and sport scientist during his doctoral work at East Tennessee State University. He is a certified strength and conditioning specialist with distinction through the National Strength and Conditioning Association and a certified Sports Performance Coach through USA Weightlifting. QUOTES “There really isn’t a weightlifting derivative I don’t like” “It’s not just one maybe better than another, its how you load them… “ “Teaching an athlete how to land is one thing, teaching an athlete how to land with a load is another” “Athletes should be as strong as possible in the context of their sport” “Stronger individuals potentiated to a greater extent and faster than weaker individuals” SHOWNOTES 1) Dr Suchomel's journey to wear he is now 2) The A to Z of weightlifting derivatives 3) The differences bw catching & pulling with weightlifting derivatives 4) Dr Suchomel's thoughts on optimal power load 5) Horizontal vs vertical force vectors and weightlifting derivatives 6) How much strength do you need? 7) Dr Suchomel's key considerations for post actuation potentiation 8) What a session by Dr Suchomel looks like in the gym and how to program for stronger and weaker individuals with contrast sets 9) Testing battery at Carroll University and different components of force plate analysis 10) Accommodating resistance vs variable resistance and accentuated eccentric PEOPLE MENTIONED Bob Alejo Paul Comfort Jason Lake Rob Newton Greg Rutherford Mike Stone Dan Baker Angus Ross

Chris Gaviglio is a senior strength and conditioning coach for the Queensland Academy of Sport. Chris has been involved with elite sport for over 15 years working across multiple Olympic sports and professional football codes in both the northern (Bath Rugby) and southern (Wallabies and Gold Coast SUNS AFL) hemisphere. He is also the Physical Performance manager for the Queensland Maroons Rugby league team. During his time in the UK (Bath Rugby), Chris was involved with UK Sport in multiple applied sports science projects. His major project involved monitoring salivary hormones (testosterone and cortisol) responses to competition and training in rugby union. This work has now been formalized into a PhD. Chris has several papers already published as a result of this work and also has a passion for blood flow restriction training. Chris brings a wealth of experience in the training of elite athletes and the application of sports science into athletic programs. QUOTES “For the first couple of years, I can remember thinking when am I going to get a break” “It’s (S&C) a people person industry and it’s a business” “When I see jump performance as a marker of readiness, I take it with a grain of salt” “For every degree change in muscle temp, there is a four degree change in muscle power” “You need to expose body to mechanical stress but when injured or you have bad joints/tendons, you can’t do that and that’s where blood flow restriction comes in” “All the work I was doing revolved around concentric contractions, but then you start to wonder about the eccentric and isometric worlds?” SHOWNOTES 1) Chris' start and first break in the industry 2) Testosterone and cortisol – behaviour, motivation and aggression 4) How you can manipulate testosterone and cortisol with a number of simple methods (e.g. affirmations from coaches) 7) Testosterones' poor correlation to jump performance 8) The essentials of warming up and passive heat maintenance 9) Blood flow restriction, calculating the best pressure to use and how to implement practically 12) The Cedric Dubler example of how effectively using different contraction types (i.e. eccentric, isometric and concentric) in programs 13) Environmental heat and improving performance 14) The perception of how you do your job PEOPLE MENTIONED Scott Murphy Christian Cook Scott Drawer Ben Rosenblatt Butch James John Connolly Cedric Dubler Ben Harradine Anatoly Bondarchuk Angus Ross Alex Natera Jared Coleman Stark Tom Walsh

Mike McGuigan is a Professor of Strength and Conditioning at Auckland University of Technology and an Adjunct Professor at Edith Cowan University. He is currently Senior Associate Editor for the Journal of Strength and Conditioning Research and Associate Editor for the Journal of Australian Strength and Conditioning. Mike worked for several years as a Sport Scientist with different sports and he regularly consults for elite sports in the areas of strength and power assessment and athlete monitoring. He is also a National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist with Distinction. QUOTES “Decide what you are trying to answer and then develop your needs analysis for that sport” “We started off with a lot of tests and then reduced it down to what was required” “We moved to a model where the testing is embedded in the program” “If you’re not doing it (testing) on a systematic and regular basis then there’s pretty big gaps where you’re not getting information and things can change very quickly” ‘For athletes, there is enough anxiety and pressure associated with the sport anyway and sometimes if you can remove that by embedding it in the program, you get better information” “In sport science, we tend to overreport data” “There are probably not many methods that are as user friendly (as sRPE) that gives useful information to act upon” SHOWNOTES 1) Mike’s journey from NZ to Australia to US to Australia to NZ 2) Profiling of athletes 3) Examples of profile – court sport (netball) versus field sport (rugby) 4) Logistics around profiling and embedding it in your program 5) Fundamental concepts for establishing what is meaningful and useful in testing 6) Reporting to coaches and athletes and their preferences 7) Mike’s big rocks for strength & power development 8) Focusing on strengths and weaknesses – when to do what? 9) The murky window of getting transfer to sport 10) Peak power load and how you should use it 11) Practical considerations for strength & power work after needs analysis? 12) Monitoring of players (sRPE, wellness, VBT) 13) Next areas of research for Mike – eccentric training, how do people interpret information for presentation and action 14) Getting information from outside the s&C / sport science field e.g. “Genius at Play” PEOPLE MENTIONED Tony Shield Anthony Blazevich Nic Gill Rob Newton Bill Kraemer Jeff Volek Carl Foster Travis Triplet Will Hopkins John Lythe (Excel Tricks For Sport) Angus Ross Jacqui Tran Valerie Adams Werner Gunthor Jon Conway (“Genius at Play”)

Teena Murray has been recently appointed Senior Director of Athlete Health and Performance at Sacramento Kings after spending the previous 14 years as Director of Sports Performance at the University of Louisville. She has built a premiere program in collegiate athletics (NCAA), that serves 21 teams (over 500 athletes), and offers a leading international mentorship program. Teena is also an adjunct lecturer in the College of Health and Sport Science at UofL, and holds an associate appointment in the Department of Bioengineering. Teena brings over 22 years of experience as an educator, researcher, mentor and practitioner in sports performance. She has worked previously at the University of Connecticut and Cornell University. Beyond the collegiate ranks Teena has worked with several pro hockey (NHL) teams, the International Ice Hockey Federation, and from 2006-2010 was the Director of Performance for U.S.A Hockey- working with the Women’s National Team, and Olympic Team that won a silver medal in Vancouver, Canada. Quotes “I was not interested in a silo approach… I really wanted to build a team” “Consistency is key” “What are the demands (of the sport), what do the elite of the elite look like and how do we a better job” “We are constantly trying to figure out what we can do better and then we go to the coaches to convince them” Shownotes 1) The Cardinal Way program at the University of Louisville 2) Ice hockey and how it helped Teena’s development 3) The Cardinal Way performance profiling program 4) The Cardinal Way high performance assessment - i) screening to stratify risk ii) performance testing iii) ongoing monitoring 5) How the logistics of collegiate season affects the program and when to focus on physical weaknesses versus strengths 6) Basic nutrition for collegiate athletes i) education ii) whole foods iii) hydration iv) timing 7) Determining supplementation from baseline blood work 8) The concept of high performance and instituting it in an administration 9) Trends in high performance and getting your basics right first in monitoring 10) The first one minute of a workout and teachable moments People Mentioned 1) Fergus Connolly 2) Angel McCoughtry

The 2018 Roundtable features four of the emerging leaders in Australasian strength & conditioning: Dr. Michael Speranza, Matthew Green, Paul Downes & David Watts. In the fourth part of the roundtable, we examine professional development. ABOUT THE ROUNDTABLE Paul Downes | Paul is the current Head Strength and Conditioning Coach with the Auckland Rugby Union in New Zealand. Prior to this he spent 4 years with the Hurricanes Super Rugby Franchise as well as leading the Wellington Rugby Academy between 2008 and 2010. More recently he was the Head of Strength and Conditioning with the Cardiff Blues in Wales between 2014 and 2016. He holds a Masters in Applied Sport and Exercise Science and is accredited with both the UKSCA and ASCA (Professional Coach Scheme – Elite Level 2). Matthew Green | Matt is the current High Performance Manager of the Brisbane Lions Women Team. Prior to this he spent 7 years as the High Performance Manager with AFL Queensland's Talent Pathway programs. He also has extensive experience as an Exercise Physiologist in post operative orthopaedic rehabilitation and return to sport. Matt holds a special interest in load management of Women's AFL. Dr. Michael Speranza | Michael is a Strength and Conditioning Coach at the Australian Institute of Sport (AIS) where he has worked over numerous sports including football, rowing, basketball, athletics and winter sports. Prior to his tenure at the AIS he worked at a semi-professional level in rugby league and netball. As well as a strength and conditioning coach, Michael is passionate about research in the field, which led him to complete a Phd through the Australian Catholic University, examining tackling ability in rugby league players from a strength and conditioning perspective. David Watts | David began his strength and conditioning career at the Queensland Academy of Sport and worked across a broad range of Olympic sports from 2010 to 2016. Following the Rio Olympics, he moved into a rehabilitation and assistant strength and conditioning role at the Geelong Cats Football Club where he works presently. David holds a masters in strength and conditioning from ECU and is accredited as an Elite Level 3 coach with the ASCA. He maintains an active involvement with the ASCA, regularly presenting courses and actively mentoring younger coaches. Shownotes 1) The most impactful seminars or conferences each coach has gone to and what they learned 2) The favourite books for each coach for both professional and personal development 3)Dr. Michael Speranza's tackling research and how stronger athletes tackle better 4) Getting in touch with the roundtable members Martin Bucheit Jans Bangsbo Sophia Nimphius Matt Jordan Simon Sinek Matthew Syed Keegan Smith Davd Joyce Michael Boyle David Watts

The 2018 Roundtable features four of the emerging leaders in Australasian strength & conditioning: Dr. Michael Speranza, Matthew Green, Paul Downes & David Watts. In the third part of the roundtable, we examine prehabilitation and rehabilitation. ABOUT THE ROUNDTABLE Paul Downes | Paul is the current Head Strength and Conditioning Coach with the Auckland Rugby Union in New Zealand. Prior to this he spent 4 years with the Hurricanes Super Rugby Franchise as well as leading the Wellington Rugby Academy between 2008 and 2010. More recently he was the Head of Strength and Conditioning with the Cardiff Blues in Wales between 2014 and 2016. He holds a Masters in Applied Sport and Exercise Science and is accredited with both the UKSCA and ASCA (Professional Coach Scheme – Elite Level 2). Matthew Green | Matt is the current High Performance Manager of the Brisbane Lions Women Team. Prior to this he spent 7 years as the High Performance Manager with AFL Queensland's Talent Pathway programs. He also has extensive experience as an Exercise Physiologist in post operative orthopaedic rehabilitation and return to sport. Matt holds a special interest in load management of Women's AFL. Dr. Michael Speranza | Michael is a Strength and Conditioning Coach at the Australian Institute of Sport (AIS) where he has worked over numerous sports including football, rowing, basketball, athletics and winter sports. Prior to his tenure at the AIS he worked at a semi-professional level in rugby league and netball. As well as a strength and conditioning coach, Michael is passionate about research in the field, which led him to complete a Phd through the Australian Catholic University, examining tackling ability in rugby league players from a strength and conditioning perspective. David Watts | David began his strength and conditioning career at the Queensland Academy of Sport and worked across a broad range of Olympic sports from 2010 to 2016. Following the Rio Olympics, he moved into a rehabilitation and assistant strength and conditioning role at the Geelong Cats Football Club where he works presently. David holds a masters in strength and conditioning from ECU and is accredited as an Elite Level 3 coach with the ASCA. He maintains an active involvement with the ASCA, regularly presenting courses and actively mentoring younger coaches. Quotes “You can’t have an ego about things - you need to be able to have good robust discussions (about rehab)” “They have to have run like they stole something before returning to play” “You want to return an athlete and not return an injury - how do we make the person a better athlete during this rehabilitation” “In return to play, we want to them be able to tolerate a training week harder than the game week” “A healthy athlete will always have healthy hips” “There is a lot of stuff in pain research about not asking how painful an injury is so why do we ask athletes how an injury is 1-2x a day and use daily wellness forms?” Shownotes 1) Return to play standards for common injuries including ACL, hamstrings 2) Go to methods for prehab/rehab including blood flow restriction and isometrics/eccentrics 3) What each coach is going to implement for rehab/rehab in the next 12-24 months People Mentioned Chris Gaviglio Des Ryan Josh Secomb Tony Shield Dave Opar

ACSA Podcast #25 - 2018 Roundtable Part 2 - Energy System Development by Joseph Coyne

The 2018 Roundtable features four of the emerging leaders in Australasian strength & conditioning: Dr. Michael Speranza, Matthew Green, Paul Downes & David Watts. In the first part of the roundtable, we examine strength & power development. ABOUT THE ROUNDTABLE Paul Downes | Paul is the current Head Strength and Conditioning Coach with the Auckland Rugby Union in New Zealand. Prior to this he spent 4 years with the Hurricanes Super Rugby Franchise as well as leading the Wellington Rugby Academy between 2008 and 2010. More recently he was the Head of Strength and Conditioning with the Cardiff Blues in Wales between 2014 and 2016. He holds a Masters in Applied Sport and Exercise Science and is accredited with both the UKSCA and ASCA (Professional Coach Scheme – Elite Level 2). Matthew Green | Matt is the current High Performance Manager of the Brisbane Lions Women Team. Prior to this he spent 7 years as the High Performance Manager with AFL Queensland's Talent Pathway programs. He also has extensive experience as an Exercise Physiologist in post operative orthopaedic rehabilitation and return to sport. Matt holds a special interest in load management of Women's AFL. Dr. Michael Speranza | Michael is a Strength and Conditioning Coach at the Australian Institute of Sport (AIS) where he has worked over numerous sports including football, rowing, basketball, athletics and winter sports. Prior to his tenure at the AIS he worked at a semi-professional level in rugby league and netball. As well as a strength and conditioning coach, Michael is passionate about research in the field, which led him to complete a Phd through the Australian Catholic University, examining tackling ability in rugby league players from a strength and conditioning perspective. David Watts | David began his strength and conditioning career at the Queensland Academy of Sport and worked across a broad range of Olympic sports from 2010 to 2016. Following the Rio Olympics, he moved into a rehabilitation and assistant strength and conditioning role at the Geelong Cats Football Club where he works presently. David holds a masters in strength and conditioning from ECU and is accredited as an Elite Level 3 coach with the ASCA. He maintains an active involvement with the ASCA, regularly presenting courses and actively mentoring younger coaches. Quotes "You can't just lifting with hypertrophy reps - have to back it up with work in kitchen" "Our job as S&C is to keep them on the park to allow coaches to do their job" "Transfer is really subtle after the first 2 years and you have to make sure you hit on the specific things that that individual needs" "Experienced players will tell me there is a bare minimum you need in the gym but after that an extra 20-30kg on squat or bench isn't the difference in a game" Shownotes 1) Underlying philosophy for strength and power for each coach 2) Assessing strength and power - making it specific to the individual and team 3) Weekly programming breakdowns at each coach's respective organisation 4) How each coach periodises strength & power work 5) Force velocity profiling and the reasons coaches will or will not implement it 6) Getting transfer from gym to field and how to improve transfer 7) What each coach is going to implement for strength and power in the next 12-24 months People Mentioned 1) Ashley Jones 2) Selwyn Grittih 3) Dirk Spitz

Bob is the Director of Sports Science at Power Lift. He was the Assistant Athletics Director/Director of Strength and Conditioning at North Carolina State University (2011-2017). Prior to that Alejo was the Director of Strength and Conditioning for the Oakland A’s (MLB; 2009-2011 and 1993-2001), Director of Strength and Conditioning at UC Santa Barbara (2005-2008) and held three different strength and conditioning coach titles at UCLA (1984-1993). While there, the Bruins won 25 national championships and produced more than 100 All-Americans. A member of the 2008 and 2012 U.S. Olympic Team, Bob was the strength coach for the Gold medal-winning men's beach volleyball team of Todd Rogers and Phil Dalhausser in 2008. After earning his B.A. in physical education from Chico State in 1982, he was the strength and conditioning coach for football at his alma mater. Author and public speaker, Alejo is a Certified Strength and Conditioning Specialist (CSCS*D) and holds the advanced NSCA Registered Strength and Conditioning Coach Emeritus (RSCC*E) Quotes “I think really part of my development… came from the fact I had already cross pollinated my knowldge with so many sports” “The key to shoulder health in overhead athletes is scapular positioning and that only comes from strength… not from endurance or 2 pound rotator cuff weights” “If you’re going slow, it better be heavy or it’s a waste of time” “It’s not how fast you turn your feet over, it’s how much force you put into the ground for the next step” “I can’t help believe that the squat is one of the most underrated core exercises we have” “I’m not a scientist but I use science every day” “The Moneyball philosophy - how do you compete without the same resources!” “Intuition, common sense and science combined gets you the best results - not one or the other!” “I learned the fundamentals work everytime” “The realisation is this, if they needed more development they wouldn’t be in the league (pros)” “Heavy loads and low volume don’t get sore which is the last thing you need for anyone swimming or throwing/hitting a ball” Shownotes 1) 35 years of strength and conditioning from UCLA to Oakland A's twice to NC State 4:30 2) The collegiate experience and cross-pollination of sports 8:00 3) The shared components of different sports and the Randy Huntington / Keiser Seated Calf story 18:30 4)Training for throwing sports, the crucial role of scapular positioning, push to pull ratios (1:2) and the critical role of decelerators for the shoulders 22:40 5)Sprint & jump training, the role of the hamstrings, how strong is strong and bilateral versus unilateral work 28:40 6) Planning and periodisation based off testing - taking testing data and designing programs 33:40 7) Sport science and modern issues 41:46 8) Behind the scenes with Moneyball (Oakland As)- real life versus the movie and the mecurial Billy Beane 51:56 9) The first, second and third decade of coaching characteristics 1:02:16 10) The difference in philosphy between training pros and college kids and his strength training philosophy with millionaire athletes 1:18:56 People mentioned Al Vermeil Mike Powell Jackie-Joyner Kersey Bobbie Kersey John Smith Art Venegas Troy Aikman Reggie Miller Randy Huntington Peter Weyand Billy Beane Gail Devers John Godina Barry Wineberg Ricky Henderson Natalie Williams

Des joined Arsenal FC in February 2013 after a successful strength and conditioning career in the rugby world. At Arsenal, Des is the head of the academy sport medicine and sport science department. He oversees the physical development of players aged from 8 to 23. During his time at Arsenal, Des has helped develop the approach, size of the department and the facilities at the academy. This has helped support a number of players graduate from the academy to the first team. Des has completed a Masters in Strength and Conditioning and is also a tutor with the IRFU, Setanta College and a tutor trainer with World Rugby. He has been UKSCA accredited since 2008 and in 2016 Des completed the BASES high performance sport accreditation and charted scientist accreditation. He has a keen interest in the area of developing a player over a long term and has presented at many conferences around the world over the last few years. Quotes "Rugby pushing the guys out of the gym whereas in football you’re pushing them into the gym" "Aim (for players) is fantastic skill and fantastic physical condition" "You invest in an academy, you get a lot out of it!" "Excellence does take time especially in high skill sports and we do need that time with them so that will lean specialising early..." "Mol on oigie agus tiociagh si (Praise youth and they will flourish)" "We can move the players up and down (squads, programs) based on physical maturation but we cannot neglect tehcnical, tactical and pyschological maturation" "Be a generalist before becoming a specialist and methodology before technology!" "Don’t wrestle pigs - you get dirty and the pigs like it" "Our job to energse people, to be creative, to avoid conflict and to be positive and you can’t do that, if you have a poor work life balance" "One session where you’re buzzing and the players are buzzing are worth ten sessions just going through the motions" Shownotes 1) How Des got started and his move from Irish Rugby to the English Premier League 3:20 2) The different phytsical qualities for rugby union & soccer / football - rugby 70% physical 30% skill; football 70% skill 30% physical 7:25 3) Des' 3 rules with coaches, how to educate but not confuse the coach and marrying technical/tactical development with physical development 12:15 4) Understanding coaches' inspirations and influencers 15:50 5) The Arsenal FC Academy set up - all the way from 6-23 years old 18:30 6) The problems with a lot of Academies - under investment and inexperience 21:20 7) Early specialisation is categorically bad from research but skill takes time so... 23:30 8)Monitoring workloads through high growth periods and Arsenal FC's hybrid model 27:25 9) Some different models of developing athletes and the best bits of each model 30:50 10) Arsenal FC's four pillared "arrow" approach - get athletes to the next level as quickly and efficiently as possible 35:15 11) Methods of measuring biologocal maturation 37:10 12) S&C staff should be generalists before specialists 41:30 13) Des' 3 rules for buy in and 3 rules for dealing with athletes 50:35 14) Work life balance and career progression for strength & conditioning coaches 59:00 15) Don’t make too big a change in too little a time and keep people in the loop 1:10:45 16) Des' favourite books including Dietrich Hare's Principles of Sports Training 1:15:20 People Mentioned Liam Hennessy Christaino Ronaldo Per Mertescaker Darren Burgess Dave Fagan Istvan Balyi Rhodri Lloyd John Oliver Dave Collins Kelvin Giles Dietrich Hare Sean Cummings Stuart MacMillan Ian Jeffreys Dan Baker

Shownotes 1) The ASCA coach scholarship fund and how to apply 2:24 2) The ASCA board intiative fund 5:11 3) My EXOS Carlsbad visit 9:45 4) The Joshua Aycock backstory and why it’s good to have a buddy on visits 11:15 5) Partnering & subleasing – good idea for private s&c coaches?? 13:30 6) The Roy Holmes background 15:15 7) My thoughts on what makes EXOS successful 16:55 8) Efficiency - "simple things done savagely well" 22:35 9) Openings in the market for private s&c coaches – where could you fit in? 24:30 10) Modifying the EXOS warm up movement prep / pillar prep to your situation 26:40 11) Woodway curve uses 29:10 12) The UFC Performance Institute 31:20 13) Eliminating silos within performance and over the whole company 32:40 14) Fighter priorities – i) not get injured, ii) make weight and then iii) perform 34:50 15) Layout of the UFC Performance Institute 35:55 16) Bo Sandoval & Francis 'The Predator' Ngannou training / the GRID warm up 40:20 17) Milwaukee Bucks & networking benefits of the ASCA 45:43 18) Specifics of the Bucks S&C program – run rockets, monkey bars, gymnastics, Keiser, posterior chain emphasis, landmine complexes amongst others 48:45 19) Jabari Parker & terminal knee extension variations 55:35 20) Centrifugal force (??) trunk stability 56:45 21) Assembling a high performance team 57:10 22) Jarrod Wade & managing a return to play process 1:00 People mentioned 1) Mark Vestergen 2) Josh Aycock 3) Loren Landow 4) Roy Holmes 5) Dan Baker 6) Brent Callaway 7) Duncan French 8) Forrest Griffin 9) Bo Sandoval 10) Francis Ngannou 11) Ron McKeefrey 12) Suki Hobson 13) Michael Davie 14) Alex Clarke 15) Jabari Parker 16) Chris Gaviglio 17) Jarrod Wade

Ian is an internationally renowned coach, educator and author and is regarded as a world authority in the development of speed & agility for team sports, where his unique Gamespeed system and RAMP warm-up protocols have been adopted by a wide range of coaches and organisations. He is currently Professor of strength and conditioning at the University of South Wales, where he co-ordinates all of the University’s strength and conditioning activities. He also consults extensively with several professional sports organisations. Ian is currently on the Board of Directors of the NSCA and is the international representative on the NSCA Certification Committee. A fellow of the NSCA he was awarded the NSCA’s High School Professional of the Year in 2006, the first time the award had ever been presented to a coach working outside the United States.Ian was a Founder member of the United Kingdom Strength and Conditioning Association, and was a member of the Board of Directors from the organisations inception in 2004 through to 2013. He is an honorary fellow of the UKSCSA. Ian has authored seven books and 15 book chapters. He is the Editor of the UKSCA Journal, “Professional Strength and Conditioning” and is on the Editorial Board for the NSCA’s Strength and Conditioning Journal, and the Journal of Australian Strength and Conditioning. Ian is a much sought after Conference Presenter and has given keynote presentations, and hosted high performance workshops at a host of major conferences around the world. Quotes "Track & field training is great in certain aspects of game, but doesn’t dictate abilities in other elements of the sport" "Great athletes are constantly manipulating – it’s a battle for control" "I have not yet seen an agility test that gives me the necessary information that changes my coaching approach" "Any data I collect has to inform practice!" "We’ve always viewed warm up in the short term… if we step back and think what athletic qualities can we put in that develop not just for immediate session but for the long term it’s transformational" "I always like to put the applied work in there as it gives context" "What have they (great charismatic leaders) got and how do we borrow a bit of it to use for ourselves?" "My future is making sure more and more of what we do is relevant to the sport" Shownotes 1) What is GameSpeed? 9:42 2) Defensive and offensive agilities, frequent versus one off decisions, the OODA loop and why maneuverability trumps bigger and faster 22:34 3) The challenge of where does speed/agility work stop and where does team coaches work begin 30:30 4) Assessing change of direction and agility with a coach’s eye and using a movement syllabus 34:32 5) The RAMP system for warm ups 42:01 6) Fitting Gamespeed into the week based on intensities and volumes in other training 48:51 7) Setting up a typical Gamespeed session in practice and making it focus around technical training and a specific movement need 53:16 8) Making yourself indispensible as a coach and not just demonstrating how your work impacts physical performance 1:01:17 9) Differences in Gamespeed prescription between different field and court sports and how to use a movement syllabus to decide on what to focus on 1:10:03 10) How Ian’s changed his practice over the years and the value of patience 1:15:17 11) The big rocks in GameSpeed 1:20:43 12) The value of coaches making athletes feel valued 1:29:32 People mentioned 1) Shane Williams 2) Wayne Gretzky 3) Vern Gambetta 4) Gray Cook 5) Ian McKeown

Alex is the current Strength and Conditioning Coach for the St George Illawarra Dragons. Prior to this he spent 9 years working in the AFL for Hawthorn and the Brisbane Lions in both strength and conditioning and rehabilitation roles. He has also had experience working with Olympic sports during his time at the Victorian Institute of Sport and most recently with the Chinese Track and Field team in the lead up to the Rio games. Alex has a Masters of High Performance Sport and is an accredited ASCA Professional Coach Accreditation Scheme- Elite and ASCA Level 2 coach. Quotes “At the end of the day we aren’t training 100m sprinters... we’re training rugby league players” “A large proportion of your program needs to address body awareness (especially for taller players)” “Most sports require athletes to jump, roll, tumble, brace, fall and we get limited amounts to perform these movements in training largely due to fear of injury.. and gymnastics provides a really safe in evironment where we can perform a lot of these skills” “The most important thing is everything is a progression” "People can get carried away with collecting data in the gym and forget about coaching” “Its no so much about all the numbers you’re getting with monitoring, it’s about the conversations with the players” “Psychology and way we think have a far greater effect on performance than what we give it credit” Shownotes 1) The differences between working in China & Australia 7:19 2) The cultural & performance differences between NRL & AFL and why AFL may get away with a little less strength 11:56 3) Use of speed testing and Alex's current programming for speed 14:49 4) A typical field session focusing on speed for the Dragons 19:13 5) Rules for dealing with older players to reduce injury 22:21 6) More differences in speed & strength training for NRL & AFL 26:54 7) How to incorporate gymnastics with athletes 28:26 8) Modifications to gymnastics work if you have injured athletes 35:34 9) How Alex structures his weight room sessions 43:36 10) Day to day monitoring usefulness and a practical implementation 47:59 11) Clarkey’s half court basketball exploits 49:31 12) Working with coaches and relating to famous players 54:44 13) The best lesson Alex learned on the job 57:58 People mentioned 1) Dee Jennings @dee_jennings1 2) Simon Webb 3) Brentan Parsons @bpsandc 4) Uwe Hohn @hohnuwe 5) Randy Huntington @hunt895wr 6) Loren Seagrave @lorenseagrave 7) Peter Birch 8) Frans Bosch @fransboschbook 9) John Pyror @fit3k 10) SImon Black @simon_tblack 11) Johnathon Brown @jonathon16brown 12) Bill Knowles @billknowles_HPS 13) Suki Hobson @sukihobson 14) Andrew Russell 15) Buddy Franklin @buddy_franklin23 16) David Joyce @davidgjoyce

Coach Landow is highly sought after for his ability to analyze and correct biomechanics. He has trained thousands of athletes of all ages and abilities, including over 700 professional athletes in the NFL, NHL, MLB, UFC, WNBA and Olympic medalists. Coach Landow has worked with over 70 NFL All-Pro’s and over 20 first round draft selections in the NFL. He has been a National and International presenter for the leading organizations in the performance field, and also serves as a consultant for many professional and collegiate teams across the country including MLB Texas Rangers, USA Women’s National Soccer Team, and USA Bobsled Team. Coach Landow is the author of two books, My Off-Season with the Denver Broncos: Building a Championship Team (While Nobody’s Watching) and also Ultimate Conditioning for Martial Arts. Coach Landow developed the ACL prevention program and the ACL return to sport protocols for the world-renowned Steadman Hawkins Clinic-Denver. He currently is the owner and director of Landow Performance. Quotes “The more saturation of qualities in the offseason, the more we can retain these qualities during the season with less work” “Once I have their trust, I can throw a couple of jabs at them but then I show them I’m not going away and still going to be there for them” “Did the pillow feel better than success?” “I hear the argument all the time – I squat, I deadlift, I do all these things, I don’t need to strengthen my core, my trunk, whatever you want to call it… and I completely disagree” “remove the weight training completely (before a fight), and the guys are more suspectible to injury I find” “I need to give them what their sport and practices are not giving them” “If I’ve interfered with skill development, I’ve screwed up” “We can monitor all we want but if we are not doing anything with it, its just a waste of time” “If the stove is hot, quit touching it” Shownotes 1) What asthma taught him incl multiple nights stay in the ER, food allergies, and breathing 4:19 2) Stages of his career 9:55 3) Working with other staff including surgeons and knowing your stuff 15:13 4) Lessons from Velocity Sports Performance & the link with Athlete’s Performance/EXOS beginnings 20:28 5) "My Offseason with the Broncos" book 24:40 6) A typical day in offseason for an NFL pro 28:52 7) How the NFL offseason works now 31:07 8) Coaching & maintaining athlete motivation especially in a private sector user pay model 35:25 9) Loren's private sector business models 40:31 10) Trunk training continuum philosphipes 45:07 11) His UFC Ultimate Fighter experience & MMA training systems he uses in camps 52:43 12) Monitoring & testing tools for a private facility 1:06:20 13) Metrics on force plates and how much symmetry should we have e.g. +20% assym 1:11:25 14) ACL and return to sport considerations 1:17:18 15) Importance of demonstrating things right for coaches 1:29:46 16) Getting dorsiflexion from the right spot 1:32:48 17) Tendon philosophy – a blister vs a callous 1:43:04 18) Burpees for speed & explosiveness, “sloptimal mechanics” and what to do if you are a lousy O lifter or hurt 1:45:27 19) The importance of guidance for people post internship and why he loves the message from the Talent Code 1:57:50 People mentioned 1) Loren Seagrave @lorenseagrave 2) Rett Larson @rettasaurus 3) Josh Aycock @joshuaaycock1 4) Victor Hall @victoriusr837 5) Ken Vick @coachkenvick 6) Charlie Francis 7) Tim Gabbett @TimGabbett 8) Christian MacCaffery @run_cmc 9) Stu McGill @drstuartmcgill 10) Matt Jordan @jordanstrength 11) Tom Purvis @tompurvisptrts 12) Mick Stierli @mickstierli 13) Missy Franklin @missyfranklin88 14) Greg Roskopf @mat_hq 15) Dan Pfaff @dpfaff 16) Stephen Plisk

Dr. Josh Secomb is a Strength and Conditioning Coach at Queensland Academy of Sport. Previously he was the Lead Physical Preparation Coach at Surfing Australia. In addition, Josh has worked in the AFL (Brisbane Lions) and with athletes in the NRL and the Hockeyroos. His formal qualifications include a PhD in Sport Science (Strength and Conditioning) at Edith Cowan University in collaboration with Surfing Australia and a Bachelor of Exercise and Sport Science (Honours) from the University of Newcastle. Quotes “The guys were doing 40-80 waves per session in a two hour block” “The thicker the muscle in the Vastus Lateralis, the increase in force producing capabilities” “You can always pick a surfer by seeing them run” “Anecdotal data can be more useful at times because you can act on it quicker” “If I have a message to deliver, its my responsibility if it is understood or not” “Whatever happens next, make sure you make yourself irreplaceable” Shownotes 1) The sort of fatigue, waves surfed and distance covered in a 2 hour surf session 8:47 2) How greater leg strength helps with turns but maybe not with airs in surfing 13:54 3) To decrease injury risk in landings look for a 350% BW peak force minimum threshold on the Isometric Mid Thigh Pull 16:47 4) Differences in lower body muscle architecture in surfing athletes 22:53 5) Start with hypertrophy for producing more force in athletes 27:17 6) Why playing other sports was good for junior surfers physical development 33:29 7) Eccentric-concentric force plate variables Josh is interested in 40:59 8) Why some athletes would want more hypertrophy training to be heavier before big wave stops on the world tour 47:48 9) Why block periodization might not work with sports that need to peak every 2-6 weeks like surfing 56:55 10) The breakdown of how Surfing Australia would train pro surfers including movement prep and gymnastics training 58:30 11) Why doing more paddle training might not be the best answer for conditioning surfers and how to use eccentric accentuated training including jumping exercises 1:03:26 12) How to train the adductors and why it helps injury prevention for the knee 1:07:50 13) The importance of mobility for surfing 1:17:52 14) How Josh used video to bridge communication gaps and improve his coaching 1:22:48 15) Stu Kennedy’s underdog wild card run at Snapper Pro 2015 and Bede’s comeback from injury 1:39:46 People mentioned (tag surfing Australia HPC) 1) Ben Dascombe 2) Rob Lockie @drboblockie 3) Jeremy Sheppard @sheppardcoach 4) Dan Baker @danbakerstrength_ 5) Lina Lundgren @locasbotas 6) Bryan Mann @jbryanmann 7) Kieran Young @kieran_p_young 8) Sophia Nimphius @docsoph 9) Sally Fitzgibbon @sally_fitz 10) Phil Wagner @drphilwagner 11) Daniel Cohen @danielcohen1971 12) Mark Andrews 13) Angus Ross @angusrossNZ 14) Tim Browne @curralley 15) David Boyle @davidwayneboyle13 16) Stu Kennedy @stueykennedy 17) Chippa Wilson @chippawilson 18) Bede Durbridge @bededurbo

Kelvin is a current consultant in sports strategy and performance for organisations in Australia, USA, UK. Kelvin is a former UK Olympic T&F Coach; Head T&F Coach from the AIS; Performance Director for the Brisbane Broncos and London Broncos Rugby League teams; Head of Physical Performance for the ARU EPD; Head of S&C for the QAS. He has recently completed consultancy work in the UK covering the last two Olympic cycles where he worked closely with several coach / athlete units as well as several NGB’s. He is also currently consulting with the Brisbane Broncos, Melbourne Storm, Queensland Netball and Athletics Australia. For more on Kelvin, go to www.movementdynamics.com Quotes “They can recite about gas analysis and force plates but none of them can coach or teach” “It should start with the ability to communicate and build the learning environment for the athlete” “Somebody took the physical out of physical education… somebody got PE wrong” “It comes down to pedagogy – what do you say and when do you say it” “Never ask them to do something that they are not capable of doing” “If you get away from letting the fixture list, or the competition results, dictate what you do; you’ll be doing the athlete a great service” “You can only coach what you see in front of you so write your training programs in pencil” “RPEs – not a bad thing but you have to wait until after the session to get them!” “Get character & personality first (when hiring staff)” Shownotes 1) Kelvin’s journey from PE teacher to Track & Field coach 6:12 2) Coming to the AIS as the first Track & Field coach and being unprepared & politically naïve 10:24 3) The need for good diplomatic skills for professionals 13:02 4) Coaching skills & pedagogy don’t change across disciplines/sports – only the technical skills are different 17:54 5) The potential dangers of applying track speed to field & court sports part 1 21:23 6) An inside look at the Queensland Academy of Sport, the development of athletes for the international stage and physical literacy 28:35 7) Looking at how people learn – constraint based teaching, external focus, use of analogies, outcome based teaching 43:06 8) The benefits of going overseas and coaching in another culture (along with being in a job where if you lose on Sunday you’ll be sacked on Monday) 52:58 9) The potential dangers of applying track speed to field & court sports part 2 1:11:11 10) The prerequisites before athletes can run fast or do any movement – earning the right to perform 1:14:05 11) Maturation and how that relates to Long Term Athlete Development (LTAD) 1:23:38 12) One of Kelvin’s most satisfying athlete performance – performing a personal best when it matters 1:36:07 13) The Raiders-Broncos connection and grand final performances from 1989-1993 (one for the rugby league fans) 1:41:02 14) Utilizing technology and it’s role in sports e.g. using watts instead of kg in the weightroom (Dan Baker) or understanding what game speed is from GPS/accelerometry and applying that to training (Dean Benton) 1:51:57 15) A great example of specific fitness for rugby league that Kelvin rates as the best thing he’s seen in training and took over 2 years to develop… 1:58:14 16) Want to work in professional sport? The Suki Mercedes Hobson story 2:05:15 People mentioned 1) Ian Ward 2) Frank Dick 3) Bruce Lowndon 4) Ken Lorraway 5) Robin Lorraway 6) Vanessa Browne 7) Gerrard Keating 8) Joanna Stone 9) Jeremy Hickmans @jezhickmans 10) Dean Benton 11) Lachlan Penfold @lachlanpenfold 12) Paul Devlin @pauldevs 13) Chris Gaviglio @chrisgaviglio 14) Sukhi Hobson @sukihobson 15) Andrew Lulham 16) Anthony Giorgi 17) Scott Dickinson @sdicko1 18) Allan Launder 19) Gary Knoke 20) Craig Hillard 21) John Pryor @fit3k 22) Kieran Young @kieran_p_young 23) Vern Gambetta @coachgembetta 24) Mick McDermott 25) Wayne Bennett 26) Isvan Bayli 27) Bill Knowles @billknowles_hps 28) Fergus Connolly @fergus_connolly

Bryan started his career at the University of Missouri Department of Physical Therapy in 2012. Before this, he served as a strength & conditioning coach at the University of Missouri since 2004, and before that at Arizona State University, University of Tulsa, and Missouri State University. Mann is internationally renowned for his work in autoregulation of strength training, specifically with Velocity Based Training and the Autoregulatory Progressive Resistance Exercise method (APRE). Mann splits his time between teaching, researching in sports performance enhancement, working as the Research Director for the Human Performance Institute, and working as the Director for Performance Research with the Department of Athletics. Quotes “You get it at school because kids are cruel” “It all started because of a birthmark and inquisitive nature and progressed from there” “When I do that (increase eccentric strength), I see a huge increase in the athletes ability to change direction” “Some of the things that I think now, I would have laughed at in my younger days” “Mostly what I use the velocity (measures) for, is speed-strength & strength-speed” “For the VBT, I honestly think it does not matter what style you use, what matters is the feedback” “I will fight with them to make sure they get the extra repetitions in the gym… I really don't want to have to fight with them and make them do something before they even start” “When we started implementing velocity (VBT), we had an additional two years of increasing power” “If change of direction deficit is whack, then they’ll probably need more eccentric work” “Every time we have an (academic) test week, our HRV goes into the shitter” Shownotes 1) The ins and outs of APRE and where it comes from 17:35 2) How the APRE method fits into an athlete training continuum (1 x 20, APRE, Triphasic, Concurrent/Block, Bondachurk) 24:05 3) Bryan’s preference for linear position transducers (LPT) 29:23 4) Travelling with Gymaware and problems with airport security 33:08 5) Practical implementation of VBT with small and large groups, velocity and the Bosco strength continuum 36:25 6) Using velocity loss as markers of lifting quality to increase desired muscle cross sectional area and Werner Gunthor 44:14 7) The use of pre-training monitoring tests (hand dynos, CMJ, wellness questionnaire) and why he doesn’t use them anymore if they cant be embedded into the program 50:04 8) Underlying theory for improving speed in athletes e.g. rate coding and why absolute strength stops giving transfer after a certain period 54:13 9) Levels of absolute strength “needed” for athletes e.g. double bodyweight squat 1:00:06 10) Needs analysis for sports and Bryan’s testing battery (CMJ, IMTP, 10/20m, 505) 1:02:30 11) A low cost practical Force Velocity assessment 1:09:21 12) How getting piss drunk helped him stumble on the effects of mental stress on injury incidence 1:13:14 13) Christain Cantwell’s (Olympian Shot Putter) training exploits 1:26:40 People mentioned 1) Leo Matveyev 2) Michael Yessis @dryessis 3) Robb Rodgers 4) Rick Perry Chicago Bears 5) Joe Kenn @bighousepower 6) Pat Ivey 7) Dan Austin 8) Stephen Sayers 9) Mary-Beth Brown 10) Kendrick Knight 11) Thomas DeLorne 12) Yuri Verkhoshansky 13) Sophia Nimphius @docsoph 14) Cal Dietz @cal.dietz 15) Christian Cantwell 16) Natalia Verkhoshansky 17) Antoly Bondarchuk 18) Henk Kraajienhoff @henkkraaijenhof 19) Buddy Morris @buddymorris412 20) Tudor Bompa 21) Nick Gill @nicgill_health_and_performance 22) Werner Gunthor 23) Valerie Adams @valerieadamas84 24) Jeremy Sheppard @sheppardcoach 25) Tim Suchomel @drtsuchomel 26) Mike Stone 27) Phil Wagner @drphilwagner 28) Robert Newton @profrobnewton 29) Mike McGuigan @mike_mcguigan

Kieran Young is currently the Head of Sport Science for an elite tactical organisation where he oversees all aspects of the physical preparation. Prior to this, he was the Head of S&C at the Queensland Academy of Sport and the Canadian Sport Institute Pacific working with numerous national, world, Commonwealth and Olympic medallists, most notably in field hockey, gymnastics, water polo and rowing. He's certified as a Master Coach by the ASCA and was awarded the Bruce Walsh award in 2013. Kieran was awarded his Master of Sport Science with his research focussing on the assessment and monitoring of strength and power in elite athletes. Quotes “Once I had stolen all the Aussies secrets to success, I moved back to Canada” “Trust is just another word for relationship” The closer you can align your training philosophies to the coach, the more success you’ll have” “If you had a ratio of less than 0.75 (in the DSI), you would work on ballistic stuff and if you had a higher ratio, you would work on maximal strength” “The biggest… difference between high and low performers was absolute 1RM and relative 1RM strength” “We consider team sports to be quite chaotic but in the world of special operations, it is absolutely chaotic” Shownotes 1) Working with other coaches – knowledge, demonstration of hard work, empathy and compromise 13.30 2) Building a relationship with a very successful former USSR gymnastics coach who did not think strength training was necessary 14.49 3) An almost 250% bodyweight bench press 17:35 4) Management styles used in both Australia and Canada and the importance of earning the right to perform an exercise 20:27 5) The Dynamic Strength Index to determine an athlete’s window of opportunity 26:04 6) The bare minimum adequate levels of upper body strength for most athletes (male or female) 29:56 7) Other options to force-velocity profile athletes if you don’t have a force plate 31:17 8) How to apply the DSI in practice with athletes 33:00 9) Thoughts on other variables you can obtain from force plates e.g. eccentric RFD 36:30 10) Differences between high and low performers in water polo 39:56 11) Considerations for throwing athletes (e.g. water polo, cricket, T&F) and making sure you look after the hip 43:53 12) Training volume & intensity concerns for tactical operators 48:30 13) Maximal strength’s role for tactical operators and specific body parts that need strength training 51:10 14) Conditioning focuses for tactical operators and maximal aerobic speed (MAS) with body armor 55:05 15) The emergence of technology in S&C and how coaches can use it 58:42 16) The benefits of academia for S&C coaches 1:09:30 People mentioned Anthony Giorgi Jeremy Sheppard Andrew Lulham David Watts Michael Davie Vitaly Scherbo Kelvin Giles Paul Comfort Chris Thomas Warren Young Matt Jordan Dan Baker Anthony Finley Joe McCallum Tyler Goodale Dana Agar-Newman Nick Clark Jamie Dwyer Mark Knowles Pietro Figlioli Fergus Connolly

ASCA Podcast #13 - Ashley Jones Ashley Jones is a rugby strength and conditioning coach who has worked with the elite of the game. He was involved with the physical preparation of the Crusaders (Super XV competition), New Zealand All Blacks, Australian Wallabies, Panasonic Rugby in Japan and most recently with Edinburgh Rugby and Scotland. He was awarded the NSCA Professional Strength & Conditioning Coach of the Year for 2015 and holds the RSCC*E recognising over 20 years of professional coaching. He is also a columnist at www.elitefts.com and is a sort after speaker and writer for organisations around the world. Quotes “They don’t work for you and you don’t work for them. You work together.” “There is no money in simplicity but there is a career in it.” “Before GPS my teams were fitter but we had less injuries” “If you collect it (data), you have to use it.” “We are always aiming for that performance on Saturday” “Crusader rugby has always been built on a massive work ethic and a massive aerobic base” Shownotes 1) Worst mistake in career – it involves Parramatta… 9:35 2) Growing into VARK teaching styles and use of video for coaching 11:07 3) What he was doing in Lincoln, Nebraska 13:48 4) What working as a teacher taught Ash 18:25 5) Difference coaching in different cultures – the problem with trying to lift & drop in a culture from elsewhere and how to develop your own culture 22:21 6) The basic weekly set up in professional rugby around the world 26:20 7) Working with other coaches/staff, the integration with sport science and with his thoughts on sport science for rugby 32:43 8) Monitoring tools Ash has used (S&R, groin, grip, K2W, CMJ, 10m) and when they use them 40:16 9) The most impressive thing Ash has seen in the gym and why having a conversation with a player may always be the most important monitoring tool coaches have 42:18 10) The Quadrant Management system – informed choices (e.g. 2nd quadrant exercise selection choice, 3rd quadrant methods and days you train, 4th quadrant decide own set & rep protocols - clusters, wave, strength & size protocols) 50:32 11) My visit to Canterbury NPC team in 2009 and what I saw there 57:10 12) Some of Ash’s more well know training methods (e.g. the Beastly 666 & strongman training) and using aerobic conditioning and games in rugby preparation 60:00 13) Grouping of athletes – metabolic (circuit training), neural (speed, ballistic), mechanical (size/strength) focuses – positionality & individuality 1:09:51 14) The metabolic ripple effect from different training modalities 1:12:36 15) Success is always a moving target and it’s one of the major reasons Ash is so open about sharing his information 1:22:46 16) How he uses velocity measures in training and the combination with the intensity number of lifts (INOL) method 1:25:07 17) Team culture, the All Blacks & living in “Legacy” (the James Kerr book) 1:33:28 18) The time efficient and bang for buck lifts Ash uses 1:40:15 19) The 3 A’s of Awesomeness – attitude, awareness and authenticity 2:00:59 People mentioned 1) Malcom Reilly 2) Brian Smith 3) Gary Egger 4) Damien Marsh 5) Peter Harding 6) Marc Keys 7) Hayden Masters 8) Magnus Bradbury 9) Jack Welsh 10) Robbie Deans 11) Greg Cooper 12) Joe Kenn 13) Richie McCaw 14) Bryan Mann 15) Dan Baker 16) Mike Anthony 17) Louie Simmons 18) Andy Friend 19) Dr Nick Gill 20) Wayne Bennett 21) Hristo Hristov 22) Lyn Jones 23) Justin Ives

'Velocity based training' with Dr Daniel Baker - ASCA President, Level 3 & Master Professional Coach.