The VBSC Podcast

• 0:00 — Welcome & introductions
• 0:20 — Today's topic: film review for volleyball
• 1:54 — Shout out to Sebastian (listener-suggested episode idea)
• 2:38 — Dion on reviewing client film: approach footwork & the goofy-footed debate (beach vs. indoor)
• 8:20 — CeCe on body-to-ball spacing: the #1 issue for self-taught players
• 11:17 — CeCe on squaring up to where you're setting — consistency for your partner
• 13:16 — Greg on getting to your batter's box and being patient (beach approach)
• 14:35 — Gerry on why everyone's always early — and why being late is actually better
• 16:04 — CeCe on defense: moving too soon, extra movement, and the importance of being stopped
• 19:44 — Greg's top tip: film your first match of a tournament and review between matches
• 21:32 — Gerry's film review system: unlisted YouTube videos + notes tab workflow
• 29:00 — CeCe's practical tip: film from coach's view (behind the court)
• 29:46 — Overcoming the mental barrier of filming in public — nobody actually cares
• 32:45 — Wrap up, subscribe & call for listener topic ideas

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

Episode Notes

• 0:00 — Intro (Dion takes over hosting duties)
• 0:16 — Greg welcomes everyone back after a month-long hiatus
• 0:52 — Business update: Coach CeCe departs after two years, client redistribution
• 1:49 — Actively hiring a new coach ahead of the busy season
• 2:27 — Episode overview & indoor volleyball transition topic intro
• 2:52 — Personal updates begin

Gerry's Update

• 3:16 — FUDs tournament recap: five-day volleyball bender in 25–38 mph winds
• 4:49 — WHOOP recoveries as low as 11% post-tournament
• 5:08 — Idea for a future guest: post-FUDs recap with WHOOP data

Dion's Update

• 5:29 — Brother's wedding & a 1% WHOOP recovery
• 6:02 — Absorbing new clients while fiancé plays pro volleyball in France
• 6:24 — Bought a house & torn meniscus surgery update

Greg's Update

• 7:15 — Un-retired from indoor volleyball for the third time, back on the Cleveland VLA team
• 7:38 — Baby #2 due in February & weight loss journey
• 8:16 — Hits 218 lbs — lightest since college

Beach-to-Indoor Transition (Main Topic)

• 9:03 — Overview: why your body isn't ready for indoor impact after a beach/grass summer
• 9:21 — Shifting plyometric programming from deep-tier (beach) to fast ground-contact (indoor)
• 9:48 — Getting contacts on the floor: shoes, low-intensity plyos, blocking & change-of-direction drills
• 10:19 — Deep tier vs. fast ground-contact plyometrics explained
• 11:38 — Gerry: take the volume transition gradually — don't jump straight into full indoor hours
• 12:50 — Dion: tendon stress increases indoors — add isometrics & tendon-strengthening work
• 14:10 — Slow-rep protocols for Achilles & patellar tendinopathy (6–8 sec eccentric & concentric)
• 15:44 — Exercise examples: elevated goblet squats, single-leg calf raises; pain tolerance at 3–4/10
• 16:11 — You can't rely on just playing to get prepped
• 16:34 — Greg's VLA tryout experience, playing libero first, & new Way of Wade shoes (discount code in description)
• 17:50 — Hitting power differences: beach "nerfs" your swing — indoor requires much more force
• 19:10 — Client example: hitting lines at full power to rebuild swing speed
• 19:59 — Shoulder & back prep reminder; upcoming in-person training announcements
• 20:53 — Outro: subscribe, comment with topic/guest suggestions

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

Greg Herceg and the VBSC coaching staff share client success stories from their free training giveaways, break down the habits that drive the best results, and announce a new $15,000 giveaway — including a full year of one-on-one coaching.

Timestamps

• 0:00 — Intro & welcome
• 0:17 — Episode theme: success habits & the $15K free training giveaway
• 1:47 — Client Success Story #1: Brandon (overcame MS, got back to a 30" vertical)
• 3:45 — Client Success Story #2: Jay (adapted through health challenges, ditched the all-or-nothing mindset)
• 5:23 — Client Success Story #3: Sandra (+4" approach vert in 4 months, maximized every resource)
• 6:50 — Client Success Story #4: Brody (hit 225-lb weight goal, building strength & shoulder health)
• 11:03 — Key Success Habits: Consistency
• 11:22 — Key Success Habits: Communication
• 11:40 — Habit stacking & building training into your existing routine
• 15:33 — How to enter the giveaway (Instagram & email list)
• 16:03 — Outro & subscribe reminders

Giveaway Details

• One winner receives 12 free months of one-on-one coaching with Greg Herceg
• Additional 50% discounts and other discounted options available
• Five free one-year VBSE memberships also up for grabs
• How to enter: Visit Greg's Instagram @thevolleyballstrengthcoach, find the giveaway post, and follow the application steps — or check the email if you're on the VBSC email list
• Tip: Fill out the application with as much detail as possible to improve your chances of being selected

Key Takeaways

• Consistency beats intensity — even a five-minute treadmill walk on an off day builds the habit of showing up
• Communication is the #1 driver of results — clients who fill out check-ins, surveys, and log accurate data get the most tailored coaching
• Habit stacking — fit training into gaps in your existing schedule rather than overhauling your whole routine
• Avoid the all-or-nothing mindset — being adaptable (home workouts, gym workouts, traveling) keeps progress going no matter what life throws at you

Follow & Subscribe

• YouTube: Subscribe, like, and comment
• Apple Podcasts & Spotify: Subscribe for weekly uploads
• Instagram: @thevolleyballstrengthcoach

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

Greg Herceg (the Volleyball Strength Coach) sits down with beach volleyball pro Miles Partain for a wide-ranging conversation covering hitting mechanics, elastic training theory, a bold new idea for beach volleyball, and building an online coaching business.

Timestamps:

• 0:07 — Intro & catching up since Part 1
• 0:23 — Miles' update: Rio Elite 16, vertical jump training, and becoming Orthodox Christian
• 3:58 — Miles' seven-part hitting mechanics breakdown (hip drive, trunk rotation/extension, scapular movement, arm pronation)
• 8:31 — Side-bend arm swing mechanics, coiling core, and David Weck's training philosophy
• 17:44 — Passively training elastic systems and tendons
• 19:30 — Braking vs. stretching in plyometric training, fascia training debate
• 30:26 — Miles' "Banana Volleyball" concept: a fan-first, entertainment-driven league
• 43:44 — Miles' online coaching business breakdown
• 51:07 — Greg's evolving business model and new School community
• 55:14 — Where to find Miles and Greg on social media

Connect:

• Miles Partain: Instagram/TikTok @milespartain, YouTube @milesjpartain
• Greg Herceg: Instagram/YouTube thevolleyballstrengthcoach, TikTok vbstrengthcoach — community: Volleyball Workouts

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

• 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 while playing professionally overseas.
• Discussion on how some exercises that look sport-specific (e.g., hitting into immovable objects, certain rotational drills) can actually reinforce poor mechanics.
• Coach Gerry and Coach Sarah discuss in-season vs. off-season programming differences for their athletes, including younger and provincial-level players.
• 12:37 — Client case study: Sebastian's program, built around converting raw strength into fast force expression for jumping.
• Discussion on customization vs. specificity, and how "specific-looking" exercises (like landmine cleans) aren't always more specific than general ones (like power cleans).
• Client example: Sandra, who blends a general CrossFit-style program with VBSC's volleyball-specific weekend training.
• 18:15 — Periodization walkthrough: using a "train for Waupaca" example to map out a full year — general GPP in the off-season, progressing through triphasic, complex, and contrast training phases as the season approaches, then back to general once in-season play ramps up.
• Outro: calls to subscribe, drop topic suggestions in the comments, and episode number check-in (episode 18).

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

Get a 7-Day Free Trial to all of my Volleyball Workouts here 👉🏼 : https://www.skool.com/volleyball-workouts

• 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, and siding out under pressure
• 7:59 — Coach Gerry's takeaways: blocking timing, defensive positioning, and film review
• 11:33 — The wild playoff match breakdown: comeback from down 29-26, Gerry's clutch block, 44-42 finish
• 16:50 — Training focus going forward: deep squatting, injury prevention
• 17:14 — Greg's training plan: building athleticism over pure strength
• 20:55 — Gerry on technique adjustments and approach switching
• 23:37 — Wrap-up: meeting in person, shoutouts to clients at the tournament
• 25:30 — Closing and subscribe reminder

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

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 during film review with their one-on-one clients.

Becoming a smarter hitter. Greg shares how, as an undersized 6'4" attacker, he became one of the top pin hitters in Division 1 not through athleticism but by developing go-to shots (favoring a line shot or a high flat to the deep corner) and relentlessly tooling the block instead of trying to hit around it.

Exploiting weaknesses. Coach CeCe explains how she coaches high schoolers to identify and target what the other team can't do — like serving a struggling passer out of the lineup or forcing a one-dimensional hitter into a lower-percentage shot — rather than trying to overpower opponents.

Repeat the winning serve. The group discusses a common mistake seen in film review: switching up a serve right after it scores an ace instead of forcing the opponent to prove they can actually make the adjustment.

Adjusting to strengths. Coach Gerry shares a coed beach doubles example where pinching the middle to take away an opponent's best serve (while conceding the line) led to a straight-sets win, sparking a discussion on balancing exploiting weaknesses with respecting an opponent's strengths — including when it's worth tipping your hand in serve receive.

Pivot early. Coach Sarah emphasizes adjusting strategy immediately rather than waiting several points, plus using errors as quick, positive learning moments to make instant technical corrections.

Know who you are as a player. Coach Dion talks about leaning into your natural strengths (like jumping high and hitting hard) instead of trying to force shots that aren't part of your game, especially in the middle of a match.

Patience on the beach. Greg breaks down the most common issue he sees with beach clients: rushing the tempo. He explains why it's better to be slightly late and accelerate into an approach than to be early and have to slow down, since timing directly affects hitting power and vertical jump.

College lowlight. Coach Dion shares (and the group tries to watch) a viral TikTok lowlight of him attempting a sharp cut shot in college that goes hilariously wrong.

Volleyball identity. Coach CeCe closes out the strategy talk by encouraging players not to compare themselves to elite-level players, and instead to embrace their own individual game — since a point is a point no matter how it's scored.

Remember to have fun. Coach Sarah shares a client story about staying focused on enjoying the game even while chasing improvement, wrapping up with a reminder that having fun leads to more relaxed, better play.

Outro. Subscribe on your favorite podcast platform or YouTube, and drop episode topic suggestions in the comments.

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

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 – Defining terms: what is a deload week? 2:55 – Traditional deload weeks vs. "unloaded" weeks 3:38 – Unloaded weeks explained 4:41 – The science of stress and supercompensation 5:12 – Getting client pushback on deload weeks 7:22 – How to know if you should take a deload week (warning signs) 9:07 – Distinguishing CNS fatigue from general life stress 10:37 – Identifying the real source of stress 12:20 – How often to deload (training age matters) 14:51 – Post-tournament recovery strategy 17:25 – Using vacations as strategic deload weeks 18:48 – Nutrition tips during a deload 19:45 – Final takeaway: strategic deloads beat nonstop grinding 20:09 – Wrap-up and outro

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

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, especially among female athletes: the belief that being lighter automatically means performing better. The coaches discuss how under-fueling leads to injury risk, nutrient deficiencies, and degraded performance — and how social media pressure (including the GLP-1/Ozempic trend) amplifies this.

Greg's personal story — Greg shares how he set a goal to reach 5% body fat as a sophomore in college, tracked macros aggressively, and could barely make it through practice as a result.

Smart weight loss for athletes — A 200–250 calorie deficit combined with increased training output is the recommended approach for athletes who do need to lose weight without sacrificing performance.

The protein myth — Greg discusses the shift from high-carb (90s) → low-carb/keto (2000s) → the current protein-obsessed culture. The recommended range is 0.7–1.0g per pound of bodyweight, with ~0.85g/lb as a practical middle ground for volleyball athletes. Eating too much protein at the expense of carbs can actually hurt performance.

Detoxes & cleanses — Dion breaks down why detoxes are largely a marketing product. If your liver and kidneys are healthy, your body already detoxes itself. Most cleanses simply clear out your gut and cause temporary water weight loss.

Late-night eating — Dion challenges the myth that eating after 6pm causes weight gain. What matters is total daily calorie intake, not timing. Under-eating during the day leads to uncontrollable cravings at night. Greg shares how he ate chocolate every single night while getting into the best shape of his life.

Calories in, calories out — The coaches acknowledge this principle is fundamentally true but more nuanced than most people realize. Food label accuracy, fiber absorption, NEAT, thermic effect of food, BMR, and hormone regulation all affect the equation. Precision matters less than consistency.

Electrolytes at tournaments — Gerry highlights that athletes can lose 500–1,000mg of sodium per hour of intense exercise — far more than a Gatorade replaces. Even a standard electrolyte packet (1,000mg sodium) may only cover one to two hours. Recommendations: keep electrolyte packets in your bag, replenish consistently throughout the day, and don't wait until you're cramping.

Greg's old-school hydration hack — Before electrolyte supplements were widely available, Greg made a DIY hydration mix: a gallon of water with coconut water, lemon/lime juice, honey, and salt. He also mixed Gatorade powder with added salt at tournaments.

Bloating warning — Be cautious with high volumes of electrolyte supplements containing stevia or other sugar replacements. GI issues can become a real problem deep into a tournament day.

Pickle juice — Greg's emergency electrolyte go-to.

Potassium & bananas — Sarah points out that a 20oz Gatorade contains only ~80mg of potassium, while a single banana has 450mg+. Bringing bananas to tournaments covers both potassium and fast-digesting carbs.

The anabolic window — Dion covers how the "30-minute post-workout window" was largely driven by supplement company marketing. Current research shows muscle protein synthesis remains elevated for 24–48 hours post-training. Practical takeaway: eat a full meal within two hours and you're covered.

Carbs are essential for volleyball — The phosphocreatine system and extended match play both rely heavily on carbohydrates. Low-carb/keto diets may work for some, but are not optimal for volleyball performance. Pair carbs with protein to slow blood sugar spikes if needed.

How to identify a quality protein source — Simple test: 10 grams of protein per 100 calories. If it doesn't meet that threshold, it's not a true protein source — it just has some protein in it.

The Vertical Diet — Greg recommends Stan Efferding's Vertical Diet as a straightforward framework for hitting both macros and micronutrients consistently, originally popularized among powerlifters and strength athletes.

Find the Coaches:

- Greg Herceg – @thevolleyballstrengthcoach (Instagram/YouTube) | @vbstrengthcoach (TikTok)

• Coach Sarah – @volleyballcoachsarah (Instagram)
• Coach CeCe – @coachccvb (Instagram & TikTok)
• Coach Dion – @dionlala (Instagram)
• Coach Gerry – @Gerryplaysbeach (Instagram)

Resources Mentioned:

• PJF Performance (protein target reference)
• LMNT electrolytes
• ATH Sport Lytes (monk fruit-based electrolyte)
• The Vertical Diet by Stan Efferding
• Mike Dolce / Dolce Diet (DIY hydration mix)

If you enjoyed this episode, subscribe on your podcast platform of choice, and leave a comment on YouTube letting us know what topic you'd like us to cover next!

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

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 conversation, personal stories, and practical mindset shifts to help you keep competing, keep improving, and stop getting in your own way.

Topics Covered:

🧠 The Defeated Mindset Adult athletes often carry the weight of who they used to be. Coach Sarah breaks down how comparing your current self to your peak can hold you back — and how reshaping your mindset around present-day goals changes everything.

📉 Progress Isn't Linear Coach Gerry opens up about switching his approach footwork and what it cost him short-term — and why it's worth it. If you've ever felt like you're getting worse while trying to get better, this one's for you. Greg also covers how vertical jump testing can temporarily dip during heavy training phases, and why that's actually a good sign.

🚫 Limiting Beliefs Coach Dion brings the energy with one of his favorite quotes: "If you fight for your limitations, you get to keep them." — Jim Kwik. A powerful reminder that the ceiling you put on yourself isn't real.

🏐 "I'm Not a Pro, So I Don't Need This" Greg addresses one of the biggest barriers he sees from people considering working with VBSC — the belief that professional-level coaching and resources are only for professionals. Spoiler: everyone benefits from training smarter.

📊 The Rule of Thirds Coach Sarah shares a framework used by Olympic-level athletes: roughly a third of your sessions will be bad, a third good, and a third great. Stop spiraling after a rough practice — it's part of the process.

⚖️ Balancing Life as an Adult Athlete Greg walks through the 80/20 rule for adult athletes — why 100% perfection isn't the goal, and how VBSC helps clients fit training, nutrition, and volleyball into real, busy lives. Plus a great client story about how cutting back on volleyball actually led to her best-ever performance.

Quotes from This Episode:

"If you fight for your limitations, you get to keep them." — Jim Kwik (shared by Coach Dion)

"Give yourself permission to accept that this is where you are now." — Coach Sarah

"Just because you're not a pro doesn't mean you don't deserve to get better." — Greg Herceg

Mentioned in This Episode:

• Previous episode featuring Miles Partain (on training smarter, not more)
• Jim Kwik — memory expert & author
• Alex Hormozi — on the statistical reality of bad days

Connect with the Coaches:

- Greg Herceg: @thevolleyballstrengthcoach (Instagram/YouTube) | @vbstrengthcoach (TikTok)

• Coach Sarah: @volleyballcoachsarah (Instagram)
• Coach Dion: @dionlala (Instagram)
• Coach Gerry: @Gerryplaysbeach (Instagram)

Enjoyed this episode? Subscribe to the podcast, leave a review, and drop a comment with topics you want us to cover next week!

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

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

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

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

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

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

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

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

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

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 increasing tissue capacity through strength training
• Effective exercises: isometrics, tempo eccentric reps, and Peterson step ISO
• Scientific explanation of how and why isometrics reduce knee pain
• Preventative strategies for young athletes to avoid conditions like jumper's knee
• Step-by-step rehab protocol: warm-ups, iso holds, low-impact plyometrics, and slow eccentric exercises
• The significance of strengthening calves, hamstrings, glutes, and improving biomechanics
• Managing tendinopathy: when to push through mild pain versus signs of injury

Timestamps: 00:00 - Introduction to knee pain issues in volleyball players 00:29 - Why tissue overload causes injury and pain 01:26 - Strategies to increase tissue resilience 02:23 - Benefits of isometric exercises and backward treadmill warm-ups 03:17 - Personal experience with slow reps for tendinopathy 04:40 - Using slow eccentric reps and isometric holds to build strength 05:38 - Daily iso routines and specific exercises like Peterson step ISO 07:02 - How isometrics work: scientific insights simplified for practical use 08:00 - Progressive overload for isometric training 09:11 - Prevention in young athletes: heel lifts and backward walking 10:17 - Building a knee pain rehab workout 11:10 - Reducing load through proper biomechanics and accessory exercises 12:21 - Managing chronic tendinopathy: pushing through mild pain 13:11 - When and how to push through pain safely 13:38 - Final thoughts and episode wrap-up

Connect with Greg Herceg:

• Instagram
• YouTube

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram

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 performance.

Key Topics:

• Greg Hersig's volleyball journey: from childhood to college
• The biggest lessons learned as a volleyball strength coach since 2000
• Why embracing multiple training styles makes a better coach
• The challenges and adjustments of playing college volleyball
• How to increase vertical jump and hitting power effectively
• The science behind force production, speed, and power
• The importance of body weight, strength exercises, and technique
• Practical tips for training to jump higher and hit harder
• The significance of power to weight ratio for volleyball athletes
• How to make your parents proud by improving jump height

Timestamps: 00:00 - Introduction: Greg Hersig’s journey and solo episode overview
00:14 - How long Greg has been playing volleyball and his background
01:24 - Early influences from family and CYO teams
02:16 - College recruitment story and challenges faced
03:48 - Major lessons learned as a volleyball performance coach
04:44 - The value of training styles: pulling ideas from multiple methods
06:32 - The importance of foundational frameworks in training
07:28 - College playing experience: adjustments and biggest challenges
08:40 - Speed of the game and mental shifts in college volleyball
09:49 - How to jump higher: key factors including force, speed, and technique
11:40 - The science of force production and power output
13:36 - Body weight considerations and power-to-weight ratio
14:41 - Practical advice on strength training and plyometrics
15:56 - The value of ball throws for arm swing speed
16:44 - Incorporating Olympic lifts and foundational strength exercises
17:01 - How to ask questions and connect for personalized advice

Connect with Greg Hersig:

• Instagram
• YouTube

Resources & Links:

• VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

• Greg - YouTube | Instagram