The VBSC Podcast

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

1. Consistency beats intensity — even a five-minute treadmill walk on an off day builds the habit of showing up
2. Communication is the #1 driver of results — clients who fill out check-ins, surveys, and log accurate data get the most tailored coaching
3. Habit stacking — fit training into gaps in your existing schedule rather than overhauling your whole routine
4. 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:

Connect:

Resources & Links:

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

Connect with Coaches:

• Greg - YouTube | Instagram

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

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)

Resources Mentioned:

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:

Connect with the Coaches:

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

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

Tournament Day Nutrition

Hydration

Surviving Multi-Day Tournaments

Find the Coaches:

- Greg Herceg: @TheVolleyballStrengthCoach (Instagram & YouTube) | @VBStrengthCoach (TikTok)

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