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The VBSC Podcast · Wednesday · 23 min

Specificity vs. General Programming: The Volleyball Strength Formula

0:00 — Intro: Coach Greg Herceg welcomes the coaching staff (Dion, Sarah, and Gerry) to discuss training specificity vs. general programming for volleyball athletes. 2:07 — Core principle: specificity is based on frequency — the more you play volleyball, the more general your gym program should be, and vice versa. Coach Dion shares his experience adjusting specificity based on how often he was practicing while playing professionally overseas. Discussion on how some exercises that look sport-specific (e.g., hitting into immovable objects, certain rotational drills) can actually reinforce poor mechanics. Coach Gerry and Coach Sarah discuss in-season vs. off-season programming differences for their athletes, including younger and provincial-level players. 12:37 — Client case study: Sebastian's program, built around converting raw strength into fast force expression for jumping. Discussion on customization vs. specificity, and how "specific-looking" exercises (like landmine cleans) aren't always more specific than general ones (like power cleans). Client example: Sandra, who blends a general CrossFit-style program with VBSC's volleyball-specific weekend training. 18:15 — Periodization walkthrough: using a "train for Waupaca" example to map out a full year — general GPP in the off-season, progressing through triphasic, complex, and contrast training phases as the season approaches, then back to general once in-season play ramps up. Outro: calls to subscribe, drop topic suggestions in the comments, and episode number check-in (episode 18). Resources & Links: VBSC Coaching Application (Link to apply for personalized volleyball coaching) Connect with Coaches: Greg - YouTube | Instagram

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show notes

  • 0:00 — Intro: Coach Greg Herceg welcomes the coaching staff (Dion, Sarah, and Gerry) to discuss training specificity vs. general programming for volleyball athletes.
  • 2:07 — Core principle: specificity is based on frequency — the more you play volleyball, the more general your gym program should be, and vice versa.
  • Coach Dion shares his experience adjusting specificity based on how often he was practicing while playing professionally overseas.
  • Discussion on how some exercises that look sport-specific (e.g., hitting into immovable objects, certain rotational drills) can actually reinforce poor mechanics.
  • Coach Gerry and Coach Sarah discuss in-season vs. off-season programming differences for their athletes, including younger and provincial-level players.
  • 12:37 — Client case study: Sebastian's program, built around converting raw strength into fast force expression for jumping.
  • Discussion on customization vs. specificity, and how "specific-looking" exercises (like landmine cleans) aren't always more specific than general ones (like power cleans).
  • Client example: Sandra, who blends a general CrossFit-style program with VBSC's volleyball-specific weekend training.
  • 18:15 — Periodization walkthrough: using a "train for Waupaca" example to map out a full year — general GPP in the off-season, progressing through triphasic, complex, and contrast training phases as the season approaches, then back to general once in-season play ramps up.
  • Outro: calls to subscribe, drop topic suggestions in the comments, and episode number check-in (episode 18).

Resources & Links:

Connect with Coaches:

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