The VBSC Podcast

By Greg Herceg

The only podcast dedicated specifically to strength and conditioning training for volleyball players... more

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FAQs about The VBSC Podcast:

How many episodes does The VBSC Podcast have?

The podcast currently has 12 episodes available.

The VBSC Podcast episodes:

June 03, 2026In-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
...more
31min
May 26, 2026Strength 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
...more
1h
May 13, 2026Busting 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
...more
24min
May 06, 2026Why 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
...more
27min
April 29, 2026Tough 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
...more
30min
April 22, 2026Adult 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
...more
24min
March 04, 2026Olympic 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
...more
26min
February 26, 2026How 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
...more
19min
February 18, 2026How Simple Isometric Exercises Can Revolutionize Volleyball Knee Pain Relief—And Prevent Injury: VBSC Podcast Episode 4
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
...more
15min
February 11, 2026The Surprising Truth About Training Style Flexibility in Volleyball Coaching: VBSC Podcast Episode 3
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
...more
18min

FAQs about The VBSC Podcast:

How many episodes does The VBSC Podcast have?

The podcast currently has 12 episodes available.