The VBSC Podcast

Greg Herceg
  • 0,0 (0)
  • VOLLEYBALL
  • WÖCHENTLICH

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

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  1. VOR 6 TAGEN

    Why 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

    26 Min.

  2. 29. APR.

    Tough 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

    30 Min.

  3. 22. APR.

    Adult 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

    23 Min.

  4. 4. MÄRZ

    Olympic 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

    25 Min.

  5. 26. FEB.

    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.

  6. 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.

  7. 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.

  8. 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.

  9. 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.
  • 9 Folgen

Info

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

Informationen

  • Erstellt von
    Greg Herceg
  • Jahre aktiv
    2026
  • Folgen
    9
  • Bewertung
    Unbedenklich
  • Copyright
    © 2026 VBSC Podcast
  • Sendungswebsite
    The VBSC Podcast

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