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The VBSC Podcast

Greg Herceg

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

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20 episodes
weekly
Avg 26 min
English

Episodes 20

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#21
September 9 · 16 min
Win a Year of Free Coaching: Success Stories & How to Enter
Host Greg Herceg (the Volleyball Strength Coach) is joined by the full VBSC coaching staff — Coach Dion, Coach Gerry, and Coach CeCe — for a special episode celebrating the launch of a $15,000 free training giveaway. One lucky winner will receive 12 months of one-on-one coaching, with additional discounts and free VBSE memberships also up for grabs. The coaches share success stories from past giveaway winners, including: Brandon — a dad in his 30s with MS who hadn't played volleyball in a deca
#19
August 12 · 56 min
Miles Partain Returns: Hitting Breakdown, Fascia Debates & Banana Volleyball
Greg Herceg (the Volleyball Strength Coach) welcomes back beach volleyball pro Miles Partain for part two of their conversation. Miles kicks things off with an update on his season, including a recent trip to the Rio Elite 16 and his progress on vertical jump training. The two then dive deep into hitting mechanics, with Miles walking through his seven-part biomechanical model of the arm swing — from hip-shoulder separation and trunk rotation through to pronation and the "elbow snap." They discu
#18
August 12 · 23 min
Specificity vs. General Programming: The Volleyball Strength Formula
In this episode of the VBSC Podcast, Coach Greg Herceg is joined by Coach Gerry and Coach Dion to break down one of the most common training questions they get: how specific should your workout program actually be? The coaches explain their core principle — specificity is based on frequency. If you're playing volleyball several times a week, your gym program should stay general (squat, hinge, push, pull, core, shoulder accessory work), since you're already getting volleyball-specific movement p
#17
July 31 · 25 min
Waupaca Recap: Lessons from Grass Volleyball's Biggest Tournament
Fresh off the Waupaca Boat Ride — one of the biggest outdoor volleyball tournaments in the world — host Greg Herceg sits down with Coach Dion and Coach Gerry for a post-tournament debrief. The trio breaks down their experience playing grass triples for the first time together, including a wild playoff match that went to 44-42. They dig into key takeaways: blocking struggles on the big grass court, timing adjustments for swing blocks, approach mechanics on an unfamiliar surface, and the value of
#16
July 15 · 23 min
Smarter, Not Harder: Volleyball Strategy Secrets from the VBSC Coaching Team
On this episode of the VBSC podcast, host Greg Herceg is joined by the full coaching team — Coach CeCe, Coach Gerry, Coach Dion, and Coach Sarah — for a deep dive into in-game volleyball strategy, shifting focus away from strength and conditioning to the tactical side of the sport. The team shares strategies pulled straight from their one-on-one coaching and film review sessions, including: Becoming a smarter hitter by using go-to shots and exploiting the block instead of relying purely on ath
#15
July 8 · 20 min
Why Working Out Less Can Make You a Better Volleyball Player
In this episode of the VBSC Podcast, host Greg Herceg is joined by the full coaching staff — Coach Dion, Coach CeCe, Coach Sarah, and Coach Gerry — for a deep dive into rest days, deload weeks, and unloaded weeks, and why taking time off is essential for volleyball athletes to recover, avoid injury, and perform better. The team breaks down the difference between a deload week (reduced volume and intensity while still training) and an unloaded week (complete rest), and explains the science of st
#14
June 22 · 29 min
Eat More, Play Better: Busting the Biggest Nutrition Myths for Volleyball Athletes
In this episode of the VBSC Podcast, host Greg Herceg and the full VBSC coaching staff — Coach CeCe, Coach Sarah, Coach Dionne, and Coach Gerry — break down the most common nutrition myths and misconceptions they see with volleyball athletes. Topics covered: Lighter isn't always better — Why under-fueling to lose weight sabotages performance, and how a slight calorie deficit (200–250 calories) is a smarter approach The protein obsession — Why chasing 1g/lb of bodyweight may be overkill, and wh
#13
June 10 · 24 min
Mental Struggles of the Adult Athlete: Mindset, Progress & Balance
In this episode, host Greg Herceg is joined by coaches Sarah, Dion, and Gerry to dive deep into the mental struggles that adult volleyball players face — from recreational players to those still competing at a high level. The coaches discuss: The "defeated mindset" — how adult athletes often compare their current abilities to their younger selves, and how to reshape that perspective around present-day goals Non-linear progress — why getting worse before getting better is a natural and necessar
#12
June 3 · 30 min
In-Season Training & Tournament Day Nutrition: How to Peak When It Matters"
In this episode of the VBSC Podcast, host Greg Herceg is joined by coaches Gerry, Sarah, and Dion to dive deep into in-season training and tournament preparation for volleyball players of all levels. The crew kicks things off by redefining what "in-season" actually means for adult rec players and year-round athletes — and how to structure your training periodization around the tournaments that matter most to you. Greg breaks down the VBSC in-season training framework: a full-body recovery day,
#11
May 26 · 59 min
Strength for the Court: Greg Herceg & Miles Partain Break Down Volleyball Performance
In this special joint episode of the VBSC Podcast, host and Volleyball Strength Coach Greg Herceg teams up with professional beach volleyball player and 2024 Paris Olympian Miles Partain for an in-depth conversation about the science and strategy behind training for volleyball performance. Greg and Miles dive into one of the most underexplored topics in volleyball: the difference between muscular and elastic athletes — and why training one type like the other can actually hurt performance. Mile
#10
May 13 · 23 min
Busting Volleyball Training Myths: What the Whole Coaching Staff Got Wrong Early in Their Careers: VBSC Podcast Episode 10
In this episode of the VBSC Podcast, host Greg Herceg (The Volleyball Strength Coach) is joined by his full coaching staff — Coach Dion, Coach CeCe, Coach Gerry, and Coach Sarah — for a deep dive into the biggest myths in volleyball strength and conditioning. Each coach shares a myth they personally believed earlier in their career and the moment they realized they were wrong. Topics covered: Dion tackles the myth that volleyball players need to stay lean to perform at a high level — and why g
#9
May 6 · 26 min
Why Being Injury-Prone Is My Greatest Coaching Credential: VBSC Podcast Episode 9
In this solo episode, host Greg Herceg — the Volleyball Strength Coach — gets personal, sharing three of his own injury stories and the hard-won lessons he took from each one. Greg walks through his first calf tear in 2019, how he underestimated it, rushed back too soon, and paid the price. He then recounts a second, more serious calf tear in 2021 that hit him like an existential crisis — after two years of doing "everything right," he tore his other calf while sprinting. Finally, he shares a r
#8
April 29 · 29 min
Tough Love, Torn Knees & the Training Most Athletes Ignore | VBSC Staff Q&A: VBSC Podcast Episode 8
In this episode, host Greg Herceg (The Volleyball Strength Coach) brings together his full coaching staff for a special Q&A and introduces the newest team member, Gerry, a Florida-based beach volleyball specialist and former student manager for the FSU Division I beach volleyball program. The coaches tackle four listener-submitted questions: 1. Describe the moment you knew a client had genuinely turned a corner — not just physically, but mentally. 2. Worst injury you've ever had — and how did
#7
April 22 · 23 min
Adult vs. Youth Volleyball Training: What Actually Changes at 25+
Greg Herceg (the Volleyball Strength Coach) is joined by coaches Dion, Cece, and Sarah for a deep dive into what makes training adult volleyball players (25+) fundamentally different from training high school and college athletes. The crew covers five key areas: Scheduling & Programming — Adult players can't rely on a built-in gym schedule the way college athletes can. That's why the VBSC team favors upper/lower splits over traditional full-body programs, giving clients the flexibility to trai
#6
March 4 · 25 min
Olympic Lifting vs. Alternatives for Volleyball Athletes: Pros, Cons, and Practical Insights: VBSC Podcast Episode 6
Unlock the truth about Olympic lifting in volleyball training—and discover why most athletes don’t need to master it to jump higher or move better. Whether you're a coach or a player, this episode challenges the conventional wisdom and offers practical strategies to maximize your athletic potential without unnecessary complexity. You’ll hear from coaches with firsthand experience in Olympic lifting, power development, and innovative training methods, as they share their insights on when to inco
#5
February 26 · 18 min
How a Six-Week Volleyball Transformation Challenge Fueled Results and Community Engagement: VBSC Podcast Episode 5
In this episode, Greg Herceg and his coaching team reveal the behind-the-scenes of their first six-week client transformation, exploring what worked, what didn’t, and how they plan to take these lessons forward. From harnessing competitive spirit to enhancing accountability, learn the strategies that helped clients lose pounds, build discipline, and stay engaged—often handing them a newfound confidence that lasts beyond the challenge. You'll discover: The power of community and friendly compet
#4
February 18 · 14 min
How Simple Isometric Exercises Can Revolutionize Volleyball Knee Pain Relief—And Prevent Injury: VBSC Podcast Episode 4
Most adult volleyball players face knee pain at some point — and most are told to rest or avoid movement altogether. But what if the key to pain relief isn’t just about rest, but about strengthening the tissue in a way that pushes through the pain safely? In this eye-opening episode, Greg Herceg, aka the Volleyball Strength Coach, shares his own 16-year journey from debilitating knee pain to pain-free movement — and how he’s helped over a thousand athletes do the same. Discover the real science
#3
February 11 · 17 min
The Surprising Truth About Training Style Flexibility in Volleyball Coaching: VBSC Podcast Episode 3
Unlock the secret to jumping higher and hitting harder — without complicated science or endless reps. Whether you're an aspiring volleyball player or a coach looking to elevate your training game, this episode reveals simple, proven strategies to boost power and speed fast. Greg Hersig, aka the Volleyball Strength Coach, shares his 23-year journey from playing ball at 12 to coaching athletes at the collegiate level. He breaks down the biggest lessons he's learned — like the importance of force
#2
February 3 · 20 min
Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2
Most volleyball players and coaches overlook one simple shift that can unlock consistent strength gains and peak performance—without overtraining. Discover how a flexible, science-backed training split can make your workouts more effective, easier to fit into any schedule, and keep your body fresh for every game. In this episode, Greg and the coaching team break down the most efficient training strategies tailored for volleyball athletes — whether you're in-season or off. You'll learn why three
#1
February 2 · 18 min
VBSC Podcast Episode 1: Volleyball Vertical Gains with Triphasic Training
Unlock the training secrets that took a volleyball coach from plateau to peak performance — and how you can apply them today. Whether you're a competitive athlete or just love the game, discover the innovative strategies that are driving real results for volleyball players over 25. In this episode, Greg and his coaching team peel back the curtain on the game-changing system they've refined for adult volleyball athletes. They reveal how extending training phases, leveraging triphasic principles,

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