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 19 episodes available.

The VBSC Podcast episodes:

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
February 03, 2026Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2
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
...more
21min
February 02, 2026VBSC Podcast Episode 1: Volleyball Vertical Gains with Triphasic Training
Discover how a dedicated volleyball coaching team discusses innovative training methodologies, including triphasic training, and how they adapt advanced lifting techniques for adult athletes. Learn practical insights on programming, progressions, and enhancing athletic performance on and off the court.
Key Topics:
Introduction to the coaching team and their volleyball backgrounds
Overview of the training system used for adult volleyball players
Explanation of triphasic training and its phases (eccentric, isometric, concentric)
Benefits of extended tempo phases for strength and tendon health
Personal success stories with triphasic training, including injury recovery
Scaling advanced training techniques for non-elite athletes
Variations in overload eccentric training for athletic transfer
Practical application of fast eccentrics and deceleration in sport
How to adapt training variables to overcome plateaus and keep progressing
Upcoming podcast initiatives and client offerings for dedicated volleyball athletes
Timestamps: 00:00 - Introduction to VBSC podcast and coaching staff 00:28 - Coaches' backgrounds and volleyball experience 01:12 - Overview of training focus for adult volleyball players 02:01 - Introduction to triphasic training and its origins 03:01 - Deep dive into triphasic phases: eccentric, isometric, concentric 04:00 - Extending tempo phases for better results 05:05 - Client insights on tempo adjustments and progress 07:21 - Personal success story: injury recovery and strength gains 08:26 - Science behind tendon strengthening through triphasic tempo 09:14 - Limitations of initial triphasic results and advancements 10:14 - Overloaded eccentric training for improved athletic performance 11:10 - Incorporating sport-specific fast eccentrics 12:39 - Structuring training cycles for progressive overload 13:35 - Outcomes and impression of current training methodologies 15:13 - Benefits of variety and new challenges in training 16:25 - Scaling triphasic principles for general population 17:25 - Personal testing and ongoing development with these methods 17:55 - Wrap-up, future podcast plans, and coaching opportunities

Note: This episode emphasizes practical adaptation of advanced training for adult volleyball athletes, highlighting program flexibility, injury prevention, and continuous improvement.
Resources & Links:
VBSC Coaching Application (Link to apply for personalized volleyball coaching)
Connect with Coaches:
Greg - YouTube | Instagram
...more
19min

FAQs about The VBSC Podcast:

How many episodes does The VBSC Podcast have?

The podcast currently has 19 episodes available.