The VBSC Podcast

Greg Herceg
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  • VOLLEYBALL
  • UPDATED WEEKLY

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

Episodes

  1. 1 DAY AGO

    How 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

    18 min

  2. 18 FEB

    How 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 managementThe importance of increasing tissue capacity through strength trainingEffective exercises: isometrics, tempo eccentric reps, and Peterson step ISOScientific explanation of how and why isometrics reduce knee painPreventative strategies for young athletes to avoid conditions like jumper's kneeStep-by-step rehab protocol: warm-ups, iso holds, low-impact plyometrics, and slow eccentric exercisesThe significance of strengthening calves, hamstrings, glutes, and improving biomechanicsManaging tendinopathy: when to push through mild pain versus signs of injuryTimestamps: 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: InstagramYouTube        Resources & Links: VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches: Greg - YouTube | Instagram

    15 min

  3. 11 FEB

    The 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 collegeThe biggest lessons learned as a volleyball strength coach since 2000Why embracing multiple training styles makes a better coachThe challenges and adjustments of playing college volleyballHow to increase vertical jump and hitting power effectivelyThe science behind force production, speed, and powerThe importance of body weight, strength exercises, and techniquePractical tips for training to jump higher and hit harderThe significance of power to weight ratio for volleyball athletesHow to make your parents proud by improving jump heightTimestamps: 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: InstagramYouTube      Resources & Links: VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches: Greg - YouTube | Instagram

    18 min

  4. 3 FEB

    Programing 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 playersHow to adapt programming for in-season vs. off-season trainingThe importance of recovery and consistency for busy athletesScheduling tips: fitting workouts into volleyball practice and game daysThe role of full-body, upper/lower splits, and prep workouts in seasonExperiences from professional and collegiate athletes on training variationsTips for designing personalized training schedules around matches and tournamentsHow 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 episodesResources & Links: Apply for 1:1 Coaching VBSC Workout MembershipConnect with the Coaches: Coach Greg - Instagram | YouTubeNote: 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

    21 min

  5. 2 FEB

    VBSC 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 backgroundsOverview of the training system used for adult volleyball playersExplanation of triphasic training and its phases (eccentric, isometric, concentric)Benefits of extended tempo phases for strength and tendon healthPersonal success stories with triphasic training, including injury recoveryScaling advanced training techniques for non-elite athletesVariations in overload eccentric training for athletic transferPractical application of fast eccentrics and deceleration in sportHow to adapt training variables to overcome plateaus and keep progressingUpcoming podcast initiatives and client offerings for dedicated volleyball athletesTimestamps: 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

    19 min
  • 5 Episodes

About

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

Information

  • Creator
    Greg Herceg
  • Years Active
    2K
  • Episodes
    5
  • Rating
    Clean
  • Copyright
    © 2026 VBSC Podcast
  • Show Website
    The VBSC Podcast