Découvrez des podcasts liées à The VBSC Podcast. Explorez des podcasts avec des thèmes, sujets, et formats similaires. Ces similarités sont calculées grâce à des données tangibles, pas d'extrapolations !
Win a Year of Free Coaching: Success Stories & How to Enter
Épisode 21
mercredi 9 septembre 2026 • Durée 16:26
Greg Herceg and the VBSC coaching staff share client success stories from their free training giveaways, break down the habits that drive the best results, and announce a new $15,000 giveaway — including a full year of one-on-one coaching.
Timestamps
0:00 — Intro & welcome
0:17 — Episode theme: success habits & the $15K free training giveaway
1:47 — Client Success Story #1: Brandon (overcame MS, got back to a 30" vertical)
3:45 — Client Success Story #2: Jay (adapted through health challenges, ditched the all-or-nothing mindset)
5:23 — Client Success Story #3: Sandra (+4" approach vert in 4 months, maximized every resource)
6:50 — Client Success Story #4: Brody (hit 225-lb weight goal, building strength & shoulder health)
11:03 — Key Success Habits: Consistency
11:22 — Key Success Habits: Communication
11:40 — Habit stacking & building training into your existing routine
15:33 — How to enter the giveaway (Instagram & email list)
16:03 — Outro & subscribe reminders
Giveaway Details
One winner receives 12 free months of one-on-one coaching with Greg Herceg
Additional 50% discounts and other discounted options available
Five free one-year VBSE memberships also up for grabs
How to enter: Visit Greg's Instagram @thevolleyballstrengthcoach, find the giveaway post, and follow the application steps — or check the email if you're on the VBSC email list
Tip: Fill out the application with as much detail as possible to improve your chances of being selected
Key Takeaways
Consistency beats intensity — even a five-minute treadmill walk on an off day builds the habit of showing up
Communication is the #1 driver of results — clients who fill out check-ins, surveys, and log accurate data get the most tailored coaching
Habit stacking — fit training into gaps in your existing schedule rather than overhauling your whole routine
Avoid the all-or-nothing mindset — being adaptable (home workouts, gym workouts, traveling) keeps progress going no matter what life throws at you
Follow & Subscribe
YouTube: Subscribe, like, and comment
Apple Podcasts & Spotify: Subscribe for weekly uploads
Instagram: @thevolleyballstrengthcoach
Resources & Links:
VBSC Coaching Application (Link to apply for personalized volleyball coaching)
Miles Partain Returns: Hitting Breakdown, Fascia Debates & Banana Volleyball
Épisode 19
mercredi 12 août 2026 • Durée 56:24
Greg Herceg (the Volleyball Strength Coach) sits down with beach volleyball pro Miles Partain for a wide-ranging conversation covering hitting mechanics, elastic training theory, a bold new idea for beach volleyball, and building an online coaching business.
Timestamps:
0:07 — Intro & catching up since Part 1
0:23 — Miles' update: Rio Elite 16, vertical jump training, and becoming Orthodox Christian
Specificity vs. General Programming: The Volleyball Strength Formula
Épisode 18
mercredi 12 août 2026 • Durée 23:25
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)
Smarter, Not Harder: Volleyball Strategy Secrets from the VBSC Coaching Team
Épisode 16
mercredi 15 juillet 2026 • Durée 23:30
Episode Notes
Introduction. Host Greg Herceg welcomes the full VBSC coaching team — Coach CeCe, Coach Gerry, Coach Dion, and Coach Sarah — back for a full crew episode after a week off.
Setting up today's topic. With Greg, Dion, and Gerry playing Waupaca triples that weekend, CeCe suggested shifting the podcast's focus from strength and conditioning to in-game volleyball strategy, based on patterns the coaches see during film review with their one-on-one clients.
Becoming a smarter hitter. Greg shares how, as an undersized 6'4" attacker, he became one of the top pin hitters in Division 1 not through athleticism but by developing go-to shots (favoring a line shot or a high flat to the deep corner) and relentlessly tooling the block instead of trying to hit around it.
Exploiting weaknesses. Coach CeCe explains how she coaches high schoolers to identify and target what the other team can't do — like serving a struggling passer out of the lineup or forcing a one-dimensional hitter into a lower-percentage shot — rather than trying to overpower opponents.
Repeat the winning serve. The group discusses a common mistake seen in film review: switching up a serve right after it scores an ace instead of forcing the opponent to prove they can actually make the adjustment.
Adjusting to strengths. Coach Gerry shares a coed beach doubles example where pinching the middle to take away an opponent's best serve (while conceding the line) led to a straight-sets win, sparking a discussion on balancing exploiting weaknesses with respecting an opponent's strengths — including when it's worth tipping your hand in serve receive.
Pivot early. Coach Sarah emphasizes adjusting strategy immediately rather than waiting several points, plus using errors as quick, positive learning moments to make instant technical corrections.
Know who you are as a player. Coach Dion talks about leaning into your natural strengths (like jumping high and hitting hard) instead of trying to force shots that aren't part of your game, especially in the middle of a match.
Why Working Out Less Can Make You a Better Volleyball Player
Épisode 15
mercredi 8 juillet 2026 • Durée 20:31
In this episode of the VBSC Podcast, host Greg Herceg and the full coaching staff — Coach Dion, Coach CeCe, Coach Sarah, and Coach Gerry — dive deep into rest days, deload weeks, and unloaded weeks, breaking down why taking time off is essential for volleyball athletes to recover, avoid injury, and ultimately perform better.
Timestamps:
0:00 – Intro: Rest days, deload weeks, and taking time off 2:47 – Defining terms: what is a deload week? 2:55 – Traditional deload weeks vs. "unloaded" weeks 3:38 – Unloaded weeks explained 4:41 – The science of stress and supercompensation 5:12 – Getting client pushback on deload weeks 7:22 – How to know if you should take a deload week (warning signs) 9:07 – Distinguishing CNS fatigue from general life stress 10:37 – Identifying the real source of stress 12:20 – How often to deload (training age matters) 14:51 – Post-tournament recovery strategy 17:25 – Using vacations as strategic deload weeks 18:48 – Nutrition tips during a deload 19:45 – Final takeaway: strategic deloads beat nonstop grinding 20:09 – Wrap-up and outro
Resources & Links:
VBSC Coaching Application (Link to apply for personalized volleyball coaching)
Eat More, Play Better: Busting the Biggest Nutrition Myths for Volleyball Athletes
Épisode 14
lundi 22 juin 2026 • Durée 29:26
In this episode, host Greg Herceg is joined by the entire VBSC coaching staff — Coach CeCe, Coach Sarah, Coach Dion, and Coach Gerry — for a wide-ranging conversation on the most common nutrition myths and misconceptions affecting volleyball athletes at every level.
Topics & Timestamps (exact timestamps to be confirmed after editing)
Lighter is better — CeCe opens with one of the biggest myths she sees, especially among female athletes: the belief that being lighter automatically means performing better. The coaches discuss how under-fueling leads to injury risk, nutrient deficiencies, and degraded performance — and how social media pressure (including the GLP-1/Ozempic trend) amplifies this.
Greg's personal story — Greg shares how he set a goal to reach 5% body fat as a sophomore in college, tracked macros aggressively, and could barely make it through practice as a result.
Smart weight loss for athletes — A 200–250 calorie deficit combined with increased training output is the recommended approach for athletes who do need to lose weight without sacrificing performance.
The protein myth — Greg discusses the shift from high-carb (90s) → low-carb/keto (2000s) → the current protein-obsessed culture. The recommended range is 0.7–1.0g per pound of bodyweight, with ~0.85g/lb as a practical middle ground for volleyball athletes. Eating too much protein at the expense of carbs can actually hurt performance.
Detoxes & cleanses — Dion breaks down why detoxes are largely a marketing product. If your liver and kidneys are healthy, your body already detoxes itself. Most cleanses simply clear out your gut and cause temporary water weight loss.
Late-night eating — Dion challenges the myth that eating after 6pm causes weight gain. What matters is total daily calorie intake, not timing. Under-eating during the day leads to uncontrollable cravings at night. Greg shares how he ate chocolate every single night while getting into the best shape of his life.
Mental Struggles of the Adult Athlete: Mindset, Progress & Balance
Épisode 13
mercredi 10 juin 2026 • Durée 24:20
VBSC Podcast — Show Notes
Episode Title: You're Not Over the Hill: Mental Struggles Adult Volleyball Players Face
Hosted by: Greg Herceg (The Volleyball Strength Coach) Guests: Coach Sarah, Coach Dion, Coach Gerry
Episode Overview:
Greg and the VBSC coaching staff get real about the mental side of being an adult volleyball player. Whether you're in your late 20s, 30s, 40s, or beyond, this episode is packed with honest conversation, personal stories, and practical mindset shifts to help you keep competing, keep improving, and stop getting in your own way.
Topics Covered:
🧠 The Defeated Mindset Adult athletes often carry the weight of who they used to be. Coach Sarah breaks down how comparing your current self to your peak can hold you back — and how reshaping your mindset around present-day goals changes everything.
📉 Progress Isn't Linear Coach Gerry opens up about switching his approach footwork and what it cost him short-term — and why it's worth it. If you've ever felt like you're getting worse while trying to get better, this one's for you. Greg also covers how vertical jump testing can temporarily dip during heavy training phases, and why that's actually a good sign.
🚫 Limiting Beliefs Coach Dion brings the energy with one of his favorite quotes: "If you fight for your limitations, you get to keep them." — Jim Kwik. A powerful reminder that the ceiling you put on yourself isn't real.
🏐 "I'm Not a Pro, So I Don't Need This" Greg addresses one of the biggest barriers he sees from people considering working with VBSC — the belief that professional-level coaching and resources are only for professionals. Spoiler: everyone benefits from training smarter.
📊 The Rule of Thirds Coach Sarah shares a framework used by Olympic-level athletes: roughly a third of your sessions will be bad, a third good, and a third great. Stop spiraling after a rough practice — it's part of the process.
In-Season Training & Tournament Day Nutrition: How to Peak When It Matters"
Épisode 12
mercredi 3 juin 2026 • Durée 30:36
Topics Covered:
In-Season Training
How to define "in-season" when you play year-round or only tournament-to-tournament
Using your most important tournament as the anchor for your periodization
The VBSC in-season training structure: Full body recovery day + heavy lifting day + prep day (~2.5x/week)
What the pre-competition prep day looks like: mobility, low-impact explosive work (kettlebell swings, med ball throws, pogo hops), core, and stretching
Why partial range of motion is preferred for heavy lifts during the season
How Dion structured his 9-month professional indoor season (3x/week upper/lower/full)
Two-day full body programming for athletes with longer or more demanding seasons
Coach Sarah's approach to high school athletes who are still growing and playing 4x/week on court
The importance of cycling between weight room focus and volleyball focus throughout the year
Tournament Day Nutrition
Why protein during competition is largely unnecessary
Best foods for tournament day: bananas, rice cakes with peanut butter and honey, oatmeal, trail mix, fruit, candy/candy bars
Greg's #1 hack: keep honey in your bag at all times for a quick energy boost
Gerry's strategy: front-loading carbs (sourdough toast, rice) and leaning on bananas throughout the day (6–10 on a tournament day)
Caloric demands of a beach doubles tournament: up to 7,000 calories
The golden rule: No new foods, drinks, supplements, or exercises during tournament week
How Greg discovered agave negatively affected his mood/temperament during play
Hydration
Keeping water and electrolytes in separate containers
Hydrate more than you think you need to — if you're thirsty, you're already behind
Greg's go-to electrolyte brands: LMNT, ReLYTE by Redmond Real Salt, LYTES by ATH Sport
Strength for the Court: Greg Herceg & Miles Partain Break Down Volleyball Performance
Épisode 11
mardi 26 mai 2026 • Durée 59:11
VBSC Podcast — Joint Episode with Greg Herceg & Miles Partain
In this special joint episode, volleyball strength coach Greg Herceg sits down with professional beach volleyball player and Olympian Miles Partain for a wide-ranging conversation about training, performance, and what it actually takes to maximize your game on and off the court.
About the Guests:
Greg Herceg (@the.volleyball.strength.coach) is a former D1 All-Conference Opposite at Ball State University with a master's degree in sports performance. He's trained over 1,000 volleyball players — from high school to the pro level — and runs an online strength and conditioning business focused on volleyball-specific training for adult players.
Miles Partain (@milespartain) is a former D1 All-American Setter at UCLA and a professional beach volleyball player who competed at the 2024 Paris Olympics. He's based in Los Angeles and works as a high-performance coordinator, helping junior and adult athletes maximize their potential through strength, skill, and mobility development.
What We Cover:
Muscular vs. elastic jumpers — understanding the two types of force production and why it matters for volleyball training
The fascia training debate — is it overhyped, or are traditional strength coaches just protecting their brand?
Sand vs. hard surface jumping — how beach volleyball changes your elastic qualities over time and what to do about it
Standing jump vs. approach jump — why the gap between the two reveals your jumper type (Miles shares his shocking 14" standing / 39" approach split from UCLA)
Jump counts and training load — drawing parallels to baseball pitch counts and how to think about weekly jump volume
The Vert wearable — how Greg uses it with clients to track jumps and measure max effort height
The "pick two" principle — you can have health, skill improvement, OR vertical jump improvement — but not all three at once
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Patience on the beach. Greg breaks down the most common issue he sees with beach clients: rushing the tempo. He explains why it's better to be slightly late and accelerate into an approach than to be early and have to slow down, since timing directly affects hitting power and vertical jump.
College lowlight. Coach Dion shares (and the group tries to watch) a viral TikTok lowlight of him attempting a sharp cut shot in college that goes hilariously wrong.
Volleyball identity. Coach CeCe closes out the strategy talk by encouraging players not to compare themselves to elite-level players, and instead to embrace their own individual game — since a point is a point no matter how it's scored.
Remember to have fun. Coach Sarah shares a client story about staying focused on enjoying the game even while chasing improvement, wrapping up with a reminder that having fun leads to more relaxed, better play.
Outro. Subscribe on your favorite podcast platform or YouTube, and drop episode topic suggestions in the comments.
Resources & Links:
VBSC Coaching Application (Link to apply for personalized volleyball coaching)
Calories in, calories out — The coaches acknowledge this principle is fundamentally true but more nuanced than most people realize. Food label accuracy, fiber absorption, NEAT, thermic effect of food, BMR, and hormone regulation all affect the equation. Precision matters less than consistency.
Electrolytes at tournaments — Gerry highlights that athletes can lose 500–1,000mg of sodium per hour of intense exercise — far more than a Gatorade replaces. Even a standard electrolyte packet (1,000mg sodium) may only cover one to two hours. Recommendations: keep electrolyte packets in your bag, replenish consistently throughout the day, and don't wait until you're cramping.
Greg's old-school hydration hack — Before electrolyte supplements were widely available, Greg made a DIY hydration mix: a gallon of water with coconut water, lemon/lime juice, honey, and salt. He also mixed Gatorade powder with added salt at tournaments.
Bloating warning — Be cautious with high volumes of electrolyte supplements containing stevia or other sugar replacements. GI issues can become a real problem deep into a tournament day.
Pickle juice — Greg's emergency electrolyte go-to.
Potassium & bananas — Sarah points out that a 20oz Gatorade contains only ~80mg of potassium, while a single banana has 450mg+. Bringing bananas to tournaments covers both potassium and fast-digesting carbs.
The anabolic window — Dion covers how the "30-minute post-workout window" was largely driven by supplement company marketing. Current research shows muscle protein synthesis remains elevated for 24–48 hours post-training. Practical takeaway: eat a full meal within two hours and you're covered.
Carbs are essential for volleyball — The phosphocreatine system and extended match play both rely heavily on carbohydrates. Low-carb/keto diets may work for some, but are not optimal for volleyball performance. Pair carbs with protein to slow blood sugar spikes if needed.
How to identify a quality protein source — Simple test: 10 grams of protein per 100 calories. If it doesn't meet that threshold, it's not a true protein source — it just has some protein in it.
The Vertical Diet — Greg recommends Stan Efferding's Vertical Diet as a straightforward framework for hitting both macros and micronutrients consistently, originally popularized among powerlifters and strength athletes.
Find the Coaches:
- Greg Herceg – @thevolleyballstrengthcoach (Instagram/YouTube) | @vbstrengthcoach (TikTok)
Coach Sarah – @volleyballcoachsarah (Instagram)
Coach CeCe – @coachccvb (Instagram & TikTok)
Coach Dion – @dionlala (Instagram)
Coach Gerry – @Gerryplaysbeach (Instagram)
Resources Mentioned:
PJF Performance (protein target reference)
LMNT electrolytes
ATH Sport Lytes (monk fruit-based electrolyte)
The Vertical Diet by Stan Efferding
Mike Dolce / Dolce Diet (DIY hydration mix)
If you enjoyed this episode, subscribe on your podcast platform of choice, and leave a comment on YouTube letting us know what topic you'd like us to cover next!
Resources & Links:
VBSC Coaching Application (Link to apply for personalized volleyball coaching)
⚖️ Balancing Life as an Adult Athlete Greg walks through the 80/20 rule for adult athletes — why 100% perfection isn't the goal, and how VBSC helps clients fit training, nutrition, and volleyball into real, busy lives. Plus a great client story about how cutting back on volleyball actually led to her best-ever performance.
Quotes from This Episode:
"If you fight for your limitations, you get to keep them." — Jim Kwik (shared by Coach Dion)
"Give yourself permission to accept that this is where you are now." — Coach Sarah
"Just because you're not a pro doesn't mean you don't deserve to get better." — Greg Herceg
Mentioned in This Episode:
Previous episode featuring Miles Partain (on training smarter, not more)
Jim Kwik — memory expert & author
Alex Hormozi — on the statistical reality of bad days
Subscribe & Support: If you found this episode helpful, please subscribe to the podcast and leave a review — it means the world to us. Watch the full video on YouTube and follow us on social media for more volleyball strength and conditioning content.
Resources & Links:
VBSC Coaching Application (Link to apply for personalized volleyball coaching)
Total recoverable volume — the framework for understanding why you can't train everything at max intensity all the time
Off-season vs. in-season programming — triphasic training blocks, GPP phases, French contrast training, and how to peak for playoffs
Conjugate vs. triphasic periodization — which approach works best for athletes who are always "in season"
Full depth vs. partial squats — when to go deep and when sport-specific range of motion is what you actually need
Upper body training for volleyball — the role (or lack thereof) of arm isolation work, and why reducing it has Miles jumping the highest he has in years
Eliminating weak links — why ankles, calves, and wrists matter more than most athletes realize
