The VBSC Podcast

• 0:00 — Intro: Coach Greg Herceg welcomes the coaching staff (Dion, Sarah, and Gerry) to discuss training specificity vs. general programming for volleyball athletes.
• 2:07 — Core principle: specificity is based on frequency — the more you play volleyball, the more general your gym program should be, and vice versa.
• Coach Dion shares his experience adjusting specificity based on how often he was practicing w...

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• 0:00 — Intro: Greg Herceg introduces the episode, on the road at Waupaca
• 1:22 — What is Waupaca Boat Ride? Tournament format, record-breaking team signups, weekend schedule
• 2:42 — Recap of the double A division bracket and results
• 3:24 — Coach Dion's takeaways: flow state, heart rate data, a...

Episode Notes

Introduction. Host Greg Herceg welcomes the full VBSC coaching team — Coach CeCe, Coach Gerry, Coach Dion, and Coach Sarah — back for a full crew episode after a week off.

Setting up today's topic. With Greg, Dion, and Gerry playing Waupaca triples that weekend, CeCe suggested shifting the podcast's focus from strength and conditioning to in-game volleyball strategy, based on patterns the coaches see durin...

In this episode of the VBSC Podcast, host Greg Herceg and the full coaching staff — Coach Dion, Coach CeCe, Coach Sarah, and Coach Gerry — dive deep into rest days, deload weeks, and unloaded weeks, breaking down why taking time off is essential for volleyball athletes to recover, avoid injury, and ultimately perform better.

Timestamps:

0:00 – Intro: Rest days, deload weeks, and taking time off 2:47 – Defini...

In this episode, host Greg Herceg is joined by the entire VBSC coaching staff — Coach CeCe, Coach Sarah, Coach Dion, and Coach Gerry — for a wide-ranging conversation on the most common nutrition myths and misconceptions affecting volleyball athletes at every level.

Topics & Timestamps (exact timestamps to be confirmed after editing)

Lighter is better — CeCe opens with one of the biggest myths she sees, especi...

VBSC Podcast — Show Notes

Episode Title: You're Not Over the Hill: Mental Struggles Adult Volleyball Players Face

Hosted by: Greg Herceg (The Volleyball Strength Coach) Guests: Coach Sarah, Coach Dion, Coach Gerry

Episode Overview:

Greg and the VBSC coaching staff get real about the mental side of being an adult volleyball player. Whether you're in your late 20s, 30s, 40s, or beyond, this episode is packed with honest convers...

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 hop...

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-C...

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 — @volleyballcoa...

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 &mdas...

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 &mdas...

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 practic...

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
• Perso...

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
• Resu...

In this episode, Greg Herceg, the volleyball strength coach, teams up with coaches Dion and Sarah to explore proven methods for preventing and treating knee pain among volleyball athletes. Whether you're dealing with chronic issues or looking to prevent injury, these insights will help you strengthen and protect your knees.

Key Topics:

• The root causes of knee pain in volleyball players and tissue load management
• The importance of ...

Are you looking to improve your volleyball game by jumping higher and hitting harder? In this solo episode, Greg Hersig, the Volleyball Strength Coach, shares actionable insights into training smarter, understanding force production, and tackling the mental aspects of college volleyball. Whether you're an athlete, coach, or enthusiast, you'll learn how foundational strength, technique, and mindset come together to elevate your perf...

In this episode, Greg and his coaching team discuss effective training strategies for volleyball players, focusing on how to tailor workouts around busy schedules, in-season training, and optimizing recovery. Whether you're a high school athlete, a professional, or an adult recreational player, learn how to structure your training for maximum performance.

Key Topics:

• The benefits of 3-day versus 4-day workout splits for volleybal...

Discover how a dedicated volleyball coaching team discusses innovative training methodologies, including triphasic training, and how they adapt advanced lifting techniques for adult athletes. Learn practical insights on programming, progressions, and enhancing athletic performance on and off the court.

Key Topics:

• Introduction to the coaching team and their volleyball backgrounds
• Overview of the training system used for adult voll...