The VBSC Podcast

Greg Herceg
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  • VOLLEYBALL
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The only podcast dedicated specifically to strength and conditioning training for volleyball players

Episodes

  1. 4D AGO

    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

  2. 5D AGO

    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
  • 2 Episodes

About

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

Information

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