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The VBSC Podcast: Daily Summaries Delivered
by Greg Herceg
The only podcast dedicated specifically to strength and conditioning training for volleyball players
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- 2 days ago30 min
In-Season Training & Tournament Day Nutrition: How to Peak When It Matters"
Topics Covered: In-Season Training How to define "in-season" when you play year-round or only tournament-to-tournament Using your most important tournament as the anchor for your periodization The VBSC in-season training structure: Full body recovery day + heavy lifting day + prep day (~2.5x/week) What the pre-competition prep day looks like: mobility, low-impact explosive work (kettlebell swings, med ball throws, pogo hops), core, and stretching Why partial range of motion is preferred for heavy lifts during the season How Dion structured his 9-month professional indoor season (3x/week upper/lower/full) Two-day full body programming for athletes with longer or more demanding seasons Coach Sarah's approach to high school athletes who are still growing and playing 4x/week on court The importance of cycling between weight room focus and volleyball focus throughout the year Tournament Day Nutrition Why protein during competition is largely unnecessary Best foods for tournament day: bananas, rice cakes with peanut butter and honey, oatmeal, trail mix, fruit, candy/candy bars Greg's #1 hack: keep honey in your bag at all times for a quick energy boost Gerry's strategy: front-loading carbs (sourdough toast, rice) and leaning on bananas throughout the day (6–10 on a tournament day) Caloric demands of a beach doubles tournament: up to 7,000 calories The golden rule: No new foods, drinks, supplements, or exercises during tournament week How Greg discovered agave negatively affected his mood/temperament during play Hydration Keeping water and electrolytes in separate containers Hydrate more than you think you need to — if you're thirsty, you're already behind Greg's go-to electrolyte brands: LMNT, ReLYTE by Redmond Real Salt, LYTES by ATH Sport Pickle juice as an emergency cramping remedy Surviving Multi-Day Tournaments Nothing replaces playing consecutive multi-day tournaments to physically prepare your body Recovery between days: nutrition, hydration, sleep, and ice baths/ice packs for inflammation management Ice as a short-term tool to reduce swelling and get through the next day Smart energy management: save your swings in pool play when the outcome doesn't matter Prioritizing high-quality sleep over nighttime social activities Find the Coaches: - Greg Herceg: @TheVolleyballStrengthCoach (Instagram & YouTube) | @VBStrengthCoach (TikTok) Gerry: @GerryPlaysBeach (Instagram) Dion: @DionLala (Instagram) Sarah: @VolleyballCoachSarah (Instagram) Subscribe & Support: If you found this episode helpful, please subscribe to the podcast and leave a review — it means the world to us. Watch the full video on YouTube and follow us on social media for more volleyball strength and conditioning content. Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- 1 weeks ago59 min
Strength for the Court: Greg Herceg & Miles Partain Break Down Volleyball Performance
VBSC Podcast — Joint Episode with Greg Herceg & Miles Partain In this special joint episode, volleyball strength coach Greg Herceg sits down with professional beach volleyball player and Olympian Miles Partain for a wide-ranging conversation about training, performance, and what it actually takes to maximize your game on and off the court. About the Guests: Greg Herceg (@the.volleyball.strength.coach) is a former D1 All-Conference Opposite at Ball State University with a master's degree in sports performance. He's trained over 1,000 volleyball players — from high school to the pro level — and runs an online strength and conditioning business focused on volleyball-specific training for adult players. Miles Partain (@milespartain) is a former D1 All-American Setter at UCLA and a professional beach volleyball player who competed at the 2024 Paris Olympics. He's based in Los Angeles and works as a high-performance coordinator, helping junior and adult athletes maximize their potential through strength, skill, and mobility development. What We Cover: Muscular vs. elastic jumpers — understanding the two types of force production and why it matters for volleyball training The fascia training debate — is it overhyped, or are traditional strength coaches just protecting their brand? Sand vs. hard surface jumping — how beach volleyball changes your elastic qualities over time and what to do about it Standing jump vs. approach jump — why the gap between the two reveals your jumper type (Miles shares his shocking 14" standing / 39" approach split from UCLA) Jump counts and training load — drawing parallels to baseball pitch counts and how to think about weekly jump volume The Vert wearable — how Greg uses it with clients to track jumps and measure max effort height The "pick two" principle — you can have health, skill improvement, OR vertical jump improvement — but not all three at once Total recoverable volume — the framework for understanding why you can't train everything at max intensity all the time Off-season vs. in-season programming — triphasic training blocks, GPP phases, French contrast training, and how to peak for playoffs Conjugate vs. triphasic periodization — which approach works best for athletes who are always "in season" Full depth vs. partial squats — when to go deep and when sport-specific range of motion is what you actually need Upper body training for volleyball — the role (or lack thereof) of arm isolation work, and why reducing it has Miles jumping the highest he has in years Eliminating weak links — why ankles, calves, and wrists matter more than most athletes realize Connect & Resources: - Greg Herceg: Instagram/YouTube — @thevolleyballstrengthcoach | TikTok — @vbstrengthcoach - Miles Partain: Instagram/TikTok — @milespartain | YouTube — @milesjpartain Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- 3 weeks ago23 min
Busting Volleyball Training Myths: What the Whole Coaching Staff Got Wrong Early in Their Careers: VBSC Podcast Episode 10
Welcome back to the VBSC Podcast! This week, Greg brings together the entire coaching staff for a conversation about the strength and conditioning myths they each believed early in their careers — and what changed their minds. Coaches featured in this episode: Dion — @dion.lala on Instagram CeCe — @coachccvb on Instagram & TikTok Gerry — @jerryplaysbeach on Instagram Sarah — @volleyballcoachsarah on Instagram Myths covered in this episode: 🏐 Myth #1 — You have to be skinny to be a top-tier volleyball player (Dion) Dion shares how TJ DeFalco's infamous bulk and Darlan de Souza's dominance changed the way he thinks about body composition and performance. 🏐 Myth #2 — Athletes shouldn't lift in-season (CeCe) CeCe breaks down the difference between off-season and in-season training, why periodization matters, and how maintaining strength through the season reduces injury and keeps performance high at crunch time. 🏐 Myth #3 — You have to practice super hard so games feel easy (Gerry) Gerry makes the case for zone two cardio and aerobic base building — and why going all-out every practice is a recipe for burnout, not improvement. 🏐 Myth #4 — More volleyball volume equals better volleyball (Sarah) Sarah shares how returning from injury with a focused S&C program made her a better player than simply logging more court time ever did. 🏐 Myth #5 — Core training must be done in braced positions (Greg) Greg explains why rotational and multi-planar core work belongs in every volleyball athlete's program — not just anti-rotation exercises. 🏐 Myth #6 — Exercises must meet a specific range of motion standard to count (Greg) Greg challenges the idea of applying powerlifting movement standards to volleyball athletes, and why a smarter approach to range of motion can reduce injury risk without sacrificing results. Follow Greg & the VBSC: Instagram & YouTube: @thevolleyballstrengthcoach TikTok: @vbstrengthcoach If you enjoyed this episode, please subscribe, leave a review, and drop a comment letting us know what myths we should tackle next! Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- May 6, 202626 min
Why Being Injury-Prone Is My Greatest Coaching Credential: VBSC Podcast Episode 9
In this solo episode, Greg gets personal — sharing three of his own injury stories and the coaching lessons he extracted from each one. Whether you're currently dealing with an injury or trying to avoid one, this episode is full of hard-won wisdom from someone who's been through it. Timestamps 0:00 — Welcome & intro to the VBSC podcast 0:23 — Today's episode: a solo deep dive on injuries 1:14 — Greg's background: D1 volleyball at Ball State, 20+ years playing, sports performance degrees 2:29 — **Story #1: First calf tear (August 2019)** 7:35 — **Lesson 1a:** Don't do anything that hurts — but do everything you can that doesn't 9:35 — **Lesson 1b:** Take injuries seriously — confirm you're ready before returning to play 10:09 — **Story #2: Second calf tear (July 2021)** — and an existential crisis 13:01 — **Lesson 2:** Spikes in volume and intensity are the #1 injury risk 14:50 — The rehab that worked: 12 weeks to the highest touch of his adult life (11'2") 17:16 — **Story #3: Recent back injury** — a minor tweak that became a major problem 20:11 — **Lesson 3:** Sometimes stuff just happens — have protocols in place 21:05 — The mental side of injury recovery 23:06 — Full recap of all lessons Key Takeaways Don't do anything that hurts — but do everything you can that doesn't Confirm you're truly ready before returning to play Beware of spikes in volume and intensity Sometimes injuries happen anyway — have a rehab protocol ready The mental comeback is often harder than the physical one Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- Apr 29, 202629 min
Tough Love, Torn Knees & the Training Most Athletes Ignore | VBSC Staff Q&A: VBSC Podcast Episode 8
Episode Description: Greg Herceg (The Volleyball Strength Coach) brings together his full coaching staff for a Q&A episode — plus an introduction to their newest coach. From gut-wrenching injury comebacks to the training methods they were skeptical about, this one's packed with honest, practical insight for volleyball players and coaches at every level. Timestamps: 0:00 — Welcome & Episode Intro 0:19 — Today's Format: Q&A + New Coach Introduction 0:44 — Meet Gerry: New Beach Volleyball Coach & FSU Beach Program Veteran 2:42 — Q1: The Moment You Knew a Client Turned a Corner (Mentally & Physically) Coach Sarah: Tough love and a client who finally did the work Dion: How addressing body language changed a client's game overnight Greg: From apartment gym anxiety to 2+ years of consistent training 9:00 — Q2: Worst Injury & How You Came Back Cece: Torn ACL, MCL & meniscus in college preseason — and the mental battle of recovery Sarah: A career's worth of ankle damage and playing the best volleyball of her life in her mid-30s Dion: Six meniscus tears, multiple surgeries, and making it to professional play in France Greg: Two calf tears that exposed gaps in his training philosophy and changed the VBSC approach 20:08 — Q3: Favorite Volleyball Memory Gerry: Late-round beach playoffs + post-tournament dinners with the team Sarah: Scoring on (and blocking) elite men at the net — validation of years of work Greg: 23+ kills against Ohio State in a five-set win at Ball State 23:59 — Q4: Something Greg Teaches That You Were Skeptical About — But Now Swear By Dion: Tri-Phase (TRIFA) training Gerry: High-frequency daily isometrics for knee pain Cece: Deep-tier plyometrics and their impact on vertical, knee health & hip mobility 27:59 — Wrap-Up & Final Thoughts 28:28 — Where to Follow the Coaches on Instagram Follow the Coaches: @volleyballcoachsarah @coachcecevb @gerryplaysbeach @dionlala @theVolleyballStrengthCoach (YouTube & Instagram) | @vbstrengthcoach (TikTok) Like, subscribe, and leave a review if you found this helpful — see you next week! Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- Apr 22, 202623 min
Adult vs. Youth Volleyball Training: What Actually Changes at 25+
In this episode, Greg Herceg (The Volleyball Strength Coach) sits down with the VBSC coaching staff — Coach Dion, Coach Cece, and Coach Sarah — to break down the key differences between training adult volleyball players (25+) and training high school or college-age athletes. Whether you're a recreational adult player, a club coach, or a strength coach working with volleyball athletes, this episode is packed with practical insights. Topics Covered: [Scheduling & Programming] Why full-body, 3x/week programs work well for college athletes but often fall short for adults How the VBSC team uses upper/lower splits to give adult clients more scheduling flexibility The importance of eliminating barriers and helping clients plan their training week in advance [Exercise Selection] Building a bodyweight foundation before progressing to loaded movements Why younger athletes need to "learn their bodies" first — especially during rapid growth phases How training experience among youth athletes has improved significantly over the past decade Meeting athletes where they are and progressing at an individualized rate [Compliance & Motivation] The literal and figurative "drive" difference between teens and adults Why adult clients tend to have higher compliance — and how to leverage that Structuring simple, home-friendly programs to keep younger athletes consistent [Recovery] How recovery capacity decreases with age and why that has to be built into programming Reducing workout volume and duration without sacrificing results Why "not recovering" makes even the best-written program ineffective [Seasonality & Periodization] The challenge of periodizing for adult players who play volleyball year-round How to identify a client's "peak performance window" and build their program around it Why adult players sometimes need to play less volleyball to actually get better Comparing in-season vs. off-season programming for high school, college, and adult athletes Connect with the Coaches: Coach Cece — Instagram & TikTok: @CoachCeceVB Coach Dion — Instagram: @DionLala Greg Herceg / The Volleyball Strength Coach — YouTube & Instagram: @The.Volleyball.Strength.Coach | TikTok: @VBStrengthCoach About the VBSC Podcast: The VBSC Podcast is dedicated to volleyball strength & conditioning and everything related — built specifically for the adult volleyball player. New episodes every week. Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- Mar 4, 202625 min
Olympic Lifting vs. Alternatives for Volleyball Athletes: Pros, Cons, and Practical Insights: VBSC Podcast Episode 6
Whether you're a coach or athlete, the debate around incorporating Olympic lifting into volleyball training is ongoing. This episode explores the benefits, limitations, and effective alternatives to traditional Olympic lifts, emphasizing how to prioritize training strategies that deliver the best results for vertical jump and athletic development. In this episode: The relevance of Olympic lifting for volleyball players Personal experiences with Olympic lifts from coaches and athletes When and why to include or exclude Olympic lifts based on experience and goals Effective alternatives like trap bar high pulls and landmine exercises The role of strength in jumping ability and injury prevention Tools like velocity-based training (VBT) to optimize training outputs Practical recommendations for integrating lifts or alternatives into training programs Timestamps: 00:00 - Introduction: Olympic lifting debate for volleyball athletes 00:30 - Personal background with Olympic lifting and its benefits 01:27 - When Olympic lifts may or may not be necessary 02:20 - Coach Dion's experience with power cleans and alternatives 03:47 - The importance of individual experience and goals in exercising choices 04:16 - Balancing strength and explosive movements for vertical jump gains 06:34 - The impact of pre-existing conditions on lift selection 07:28 - Strength training's role in improving athletic performance 08:12 - Coach Sarah's perspective on using Olympic lifts as a tool 09:09 - Shoulder considerations and safer alternatives like power cleans 10:06 - Transitioning away from snatches and focusing on safer, effective options 11:05 - Using velocity-based training (VBT) for measuring progress 12:12 - Practical use cases for VBT tools and training intensity management 13:10 - Maximizing power output with bar speed targets and VBT applications 14:05 - Repeated effort and training for sustained high-level performance 15:33 - Cost-effective VBT tools and their accessibility 16:09 - Landmine exercises as a low-barrier alternative with athletic benefits 16:49 - Benefits, limitations, and setup considerations for landmine training 18:12 - Final thoughts: Olympic lifts are just one of many tools for athletic development 20:21 - Personal experience and client feedback on landmine exercises 21:52 - The importance of focusing on strength and jumping mechanics first 22:22 - How to track strength goals and progress 23:19 - Closing remarks and contact info for coaching resources Resources & Links: Landmine University – Learn about landmine training techniques OVR VBT Device – Cost-effective velocity-based training tool Instagram - Volleyball Strength Coach TikTok - VB strength coach Strength Goals Tracking Sheet (DM for free) (example link for DM) Connect with the Coaches: Greg Herceg (Volleyball Strength Coach) - Instagram | YouTube | TikTok: @VB_strength_coach Remember: Prioritize strength and movement quality first. Olympic lifts are valuable tools but not mandatory—tailor training to individual needs and injury history for optimal results. Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
- Feb 26, 202618 min
How a Six-Week Volleyball Transformation Challenge Fueled Results and Community Engagement: VBSC Podcast Episode 5
Are you curious about how targeted challenges can boost motivation, performance, and results for volleyball athletes? In this episode, Greg Herceg and his coaching team share the lessons learned from their first-ever six-week transformation challenge, highlighting strategies, successes, and areas for improvement. Key Topics: The structure and goals of the six-week transformation challenge tailored for volleyball players Results achieved by participants, including weight loss and performance improvements Importance of community, accountability, and competition in driving results Challenges faced: engagement lapses, communication gaps, and sustaining motivation Strategies to enhance future challenges: community separation, variety within the challenge, and better goal alignment How to keep participants accountable post-challenge to ensure sustainable habits Insights into running challenges for online coaching, especially with athletic and youth populations Upcoming paid challenge details and how to join Timestamps: 00:00 - Introduction to the volleyball transformation challenge and episode overview 02:00 - Results of participants: weight loss and performance gains 04:00 - The role of community and accountability in motivating athletes 06:00 - Key lessons learned from the first challenge, including communication issues 08:00 - The importance of competition and gamification for engagement 10:00 - How to make the challenge sustainable and avoid rebound weight gain 12:00 - Success strategies for future challenges: community focus and varied goals 14:00 - Plans for upcoming paid transformation challenge with prizes 15:30 - How to get involved and follow updates on future challenges 17:00 - Final thoughts: leveraging fitness challenges to enhance volleyball performance and overall health Connect with the Coaches: Greg Herceg - Instagram | YouTube Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
About The VBSC Podcast
The only podcast dedicated specifically to strength and conditioning training for volleyball players
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