Explore every episode of the podcast The VBSC Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2 | 03 Feb 2026 | 00:20:30 | |
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:
Timestamps:
Resources & Links: Connect with the Coaches: Note: For personalized training advice, check out the link in the description for the elite coaching program tailored for volleyball athletes over 25.
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| VBSC Podcast Episode 1: Volleyball Vertical Gains with Triphasic Training | 02 Feb 2026 | 00:18:50 | |
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:
Timestamps: 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:
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| The Surprising Truth About Training Style Flexibility in Volleyball Coaching: VBSC Podcast Episode 3 | 11 Feb 2026 | 00:17:42 | |
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:
Timestamps: 00:00 - Introduction: Greg Hersig’s journey and solo episode overview Connect with Greg Hersig:
Resources & Links:
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| How Simple Isometric Exercises Can Revolutionize Volleyball Knee Pain Relief—And Prevent Injury: VBSC Podcast Episode 4 | 18 Feb 2026 | 00:14:30 | |
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:
Timestamps: 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:
Resources & Links:
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| How a Six-Week Volleyball Transformation Challenge Fueled Results and Community Engagement: VBSC Podcast Episode 5 | 26 Feb 2026 | 00:18:05 | |
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:
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: Resources & Links:
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| Olympic Lifting vs. Alternatives for Volleyball Athletes: Pros, Cons, and Practical Insights: VBSC Podcast Episode 6 | 04 Mar 2026 | 00:25:03 | |
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:
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:
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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:
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| Adult vs. Youth Volleyball Training: What Actually Changes at 25+ | 22 Apr 2026 | 00:23:07 | |
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]
[Exercise Selection]
[Compliance & Motivation]
[Recovery]
[Seasonality & Periodization]
Connect with the Coaches:
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:
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| Why Being Injury-Prone Is My Greatest Coaching Credential: VBSC Podcast Episode 9 | 06 May 2026 | 00:26:11 | |
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
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| Tough Love, Torn Knees & the Training Most Athletes Ignore | VBSC Staff Q&A: VBSC Podcast Episode 8 | 29 Apr 2026 | 00:29:41 | |
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)
9:00 — Q2: Worst Injury & How You Came Back
20:08 — Q3: Favorite Volleyball Memory
23:59 — Q4: Something Greg Teaches That You Were Skeptical About — But Now Swear By
27:59 — Wrap-Up & Final Thoughts 28:28 — Where to Follow the Coaches on Instagram Follow the Coaches:
Like, subscribe, and leave a review if you found this helpful — see you next week! Resources & Links:
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| Busting Volleyball Training Myths: What the Whole Coaching Staff Got Wrong Early in Their Careers: VBSC Podcast Episode 10 | 13 May 2026 | 00:23:19 | |
Welcome back to the VBSC Podcast! This week, Greg brings together the entire coaching staff for a conversation about the strength and conditioning myths they each believed early in their careers — and what changed their minds. Coaches featured in this episode:
Myths covered in this episode: 🏐 Myth #1 — You have to be skinny to be a top-tier volleyball player (Dion) Dion shares how TJ DeFalco's infamous bulk and Darlan de Souza's dominance changed the way he thinks about body composition and performance. 🏐 Myth #2 — Athletes shouldn't lift in-season (CeCe) CeCe breaks down the difference between off-season and in-season training, why periodization matters, and how maintaining strength through the season reduces injury and keeps performance high at crunch time. 🏐 Myth #3 — You have to practice super hard so games feel easy (Gerry) Gerry makes the case for zone two cardio and aerobic base building — and why going all-out every practice is a recipe for burnout, not improvement. 🏐 Myth #4 — More volleyball volume equals better volleyball (Sarah) Sarah shares how returning from injury with a focused S&C program made her a better player than simply logging more court time ever did. 🏐 Myth #5 — Core training must be done in braced positions (Greg) Greg explains why rotational and multi-planar core work belongs in every volleyball athlete's program — not just anti-rotation exercises. 🏐 Myth #6 — Exercises must meet a specific range of motion standard to count (Greg) Greg challenges the idea of applying powerlifting movement standards to volleyball athletes, and why a smarter approach to range of motion can reduce injury risk without sacrificing results. Follow Greg & the VBSC:
If you enjoyed this episode, please subscribe, leave a review, and drop a comment letting us know what myths we should tackle next! Resources & Links:
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| Strength for the Court: Greg Herceg & Miles Partain Break Down Volleyball Performance | 26 May 2026 | 00:59:11 | |
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:
Connect & Resources: - Greg Herceg: Instagram/YouTube — @thevolleyballstrengthcoach | TikTok — @vbstrengthcoach - Miles Partain: Instagram/TikTok — @milespartain | YouTube — @milesjpartain Resources & Links:
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| In-Season Training & Tournament Day Nutrition: How to Peak When It Matters" | 03 Jun 2026 | 00:30:36 | |
Topics Covered: In-Season Training
Tournament Day Nutrition
Hydration
Surviving Multi-Day Tournaments
Find the Coaches: - Greg Herceg: @TheVolleyballStrengthCoach (Instagram & YouTube) | @VBStrengthCoach (TikTok)
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:
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| Mental Struggles of the Adult Athlete: Mindset, Progress & Balance | 10 Jun 2026 | 00:24:20 | |
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. ⚖️ 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:
Connect with the Coaches: - Greg Herceg: @thevolleyballstrengthcoach (Instagram/YouTube) | @vbstrengthcoach (TikTok)
Enjoyed this episode? Subscribe to the podcast, leave a review, and drop a comment with topics you want us to cover next week! Resources & Links:
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