The VBSC Podcast

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:

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:

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:

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

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)

9:00 — Q2: Worst Injury & How You Came Back

20:08 — Q3: Favorite Volleyball Memory

23:59 — Q4: Something Greg Teaches That You Were Skeptical About — But Now Swear By

27:59 — Wrap-Up & Final Thoughts 

28:28 — Where to Follow the Coaches on Instagram

Follow the Coaches:

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]

[Exercise Selection]

[Compliance & Motivation]

[Recovery]

[Seasonality & Periodization]

Connect with the Coaches:

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:

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:

Connect with the Coaches:

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:

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:

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

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

Key Topics:

• The benefits of 3-day versus 4-day workout splits for volleyball players
• How to adapt programming for in-season vs. off-season training
• The importance of recovery and consistency for busy athletes
• Scheduling tips: fitting workouts into volleyball practice and game days
• The role of full-body, upper/lower splits, and prep workouts in season
• Experiences from professional and collegiate athletes on training variations
• Tips for designing personalized training schedules around matches and tournaments
• How programming choices impact performance, recovery, and injury prevention

Timestamps:

• (00:00) - Introduction to podcast goals and coaching team
• (00:56) - Coach Cece shares her volleyball background and coaching experience
• (01:15) - Coach Dion on his professional playing background and conditioning
• (02:02) - Coach Sarah introduces her volleyball and coaching experience
• (02:31) - Greg discusses his extensive coaching and playing history
• (02:57) - How often volleyball players should lift — the 3 vs. 4-day split debate
• (03:24) - Transition from full-body to upper/lower workout splits
• (04:19) - Benefits of 3-day weekly splits for consistency and recovery
• (04:45) - Coaches discuss how workout splits affect performance and recovery pre- and in-season
• (06:55) - Dion on the challenges of recovery during busy volleyball seasons
• (07:24) - Structuring workouts around match schedules and travel
• (08:10) - Sarah shares her results and experiences with different training splits
• (09:26) - The importance of in-season lifting and maintaining strength
• (14:00) - In-season workout programming and pre-competition prep days
• (15:27) - How professional players incorporate prep workouts into their schedule
• (16:18) - Scheduling strategies for volleyball athletes and how to plan around match days
• (17:17) - Tips for creating and adjusting workout schedules for maximum efficiency
• (18:15) - Future topics: tournament prep, in-season adjustments, and more
• (19:09) - Appreciation for the detailed programming and coaching quality
• (19:56) - Invitation to elite coaching programs and request for episode ideas
• (20:24) - Closing notes and upcoming episodes

Resources & Links:

• Apply for 1:1 Coaching 
• VBSC Workout Membership

Connect with the Coaches:

• Coach Greg - Instagram | YouTube

Note:

For personalized training advice, check out the link in the description for the elite coaching program tailored for volleyball athletes over 25.

Resources & Links:

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

Connect with Coaches:

• Greg - YouTube | Instagram