https://simplecast.com The VBSC Podcast The only podcast dedicated specifically to strength and conditioning training for volleyball players 2026 VBSC Podcast en Wed, 4 Mar 2026 17:33:27 +0000 Wed, 4 Mar 2026 17:44:35 +0000 https://the-vbsc-podcast.simplecast.com The VBSC Podcast https://image.simplecastcdn.com/images/3e75c52c-2276-463b-b502-1bfde977be7c/3f8f9025-d621-4d34-a8b1-3283a278c68d/3000x3000/chatgpt_image_feb_2_2026_at_082131_am.jpg?aid=rss_feed https://the-vbsc-podcast.simplecast.com episodic The only podcast dedicated specifically to strength and conditioning training for volleyball players Greg Herceg false https://feeds.simplecast.com/9d9C7DkL beach volleyball,fitness,grass volleyball,jumping,jumptraining,lifting,nutrition,online training,personal training,sports,sports performance,strength and conditioning,vertical jump,vertical training,volleyball,weight training Greg Herceg greg@vb-sc.com 1e62f9bf-5553-426e-aede-b8ed6a4f09b7 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:

Connect with the Coaches:

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:

Connect with Coaches:

]]> Wed, 4 Mar 2026 17:33:27 +0000 greg@vb-sc.com (Greg Herceg) https://the-vbsc-podcast.simplecast.com/episodes/olympic-lifting-vs-alternatives-for-volleyball-athletes-pros-cons-and-practical-insights-vbsc-podcast-episode-7-xDyOTIN7 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:

Connect with the Coaches:

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:

Connect with Coaches:

]]> Olympic Lifting vs. Alternatives for Volleyball Athletes: Pros, Cons, and Practical Insights: VBSC Podcast Episode 6 Greg Herceg 00:25:03 Unlock the truth about Olympic lifting in volleyball training—and discover why most athletes don’t need to master it to jump higher or move better. Whether you're a coach or a player, this episode challenges the conventional wisdom and offers practical strategies to maximize your athletic potential without unnecessary complexity. You’ll hear from coaches with firsthand experience in Olympic lifting, power development, and innovative training methods, as they share their insights on when to incorporate Olympic lifts, alternative exercises that yield the same results, and the importance of foundational strength. From trap bar high pulls and landmine exercises to velocity-based training (VBT), we break down the tools that can supercharge your training, regardless of your experience level or mobility limitations. We explore key topics including: Why unoptimized Olympic lifting can be a liability for many athletes, especially those with shoulder issues or limited mobility How building raw strength often provides bigger jumps in vertical than complex lifts The benefits of alternative movements like trap bar jumps, landmine exercises, and VBT for measuring and maximizing power The role of proper technique, training age, and injury prevention in designing effective programs How to incorporate these insights into your training plan to get faster, stronger, and more agile Ignoring this nuanced approach could mean missing out on effortless gains and risking injury by overcomplicating your training. Instead, embracing a straightforward, strength-first mindset allows you to jump higher, move better, and avoid the pitfalls of unnecessary Olympic lifting complexity. Perfect for volleyball athletes, coaches, and strength enthusiasts alike—this episode will change how you think about training for athletic excellence. Whether you're just starting out or looking to refine your program, you'll leave with practical, actionable advice to elevate your game today. Unlock the truth about Olympic lifting in volleyball training—and discover why most athletes don’t need to master it to jump higher or move better. Whether you're a coach or a player, this episode challenges the conventional wisdom and offers practical strategies to maximize your athletic potential without unnecessary complexity. You’ll hear from coaches with firsthand experience in Olympic lifting, power development, and innovative training methods, as they share their insights on when to incorporate Olympic lifts, alternative exercises that yield the same results, and the importance of foundational strength. From trap bar high pulls and landmine exercises to velocity-based training (VBT), we break down the tools that can supercharge your training, regardless of your experience level or mobility limitations. We explore key topics including: Why unoptimized Olympic lifting can be a liability for many athletes, especially those with shoulder issues or limited mobility How building raw strength often provides bigger jumps in vertical than complex lifts The benefits of alternative movements like trap bar jumps, landmine exercises, and VBT for measuring and maximizing power The role of proper technique, training age, and injury prevention in designing effective programs How to incorporate these insights into your training plan to get faster, stronger, and more agile Ignoring this nuanced approach could mean missing out on effortless gains and risking injury by overcomplicating your training. Instead, embracing a straightforward, strength-first mindset allows you to jump higher, move better, and avoid the pitfalls of unnecessary Olympic lifting complexity. Perfect for volleyball athletes, coaches, and strength enthusiasts alike—this episode will change how you think about training for athletic excellence. Whether you're just starting out or looking to refine your program, you'll leave with practical, actionable advice to elevate your game today. sports performance, beach volleyball, strength and conditioning, nutrition, grass volleyball, personal training, fitness, weight training, vertical jump, vertical training, volleyball, online training, jumping, lifting, jumptraining, sports false full 6 46d3573b-fff8-42ae-beec-cddcca67430b 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:

Resources & Links:

Connect with Coaches:

]]> Thu, 26 Feb 2026 02:10:00 +0000 greg@vb-sc.com (Greg Herceg) https://the-vbsc-podcast.simplecast.com/episodes/how-a-six-week-volleyball-transformation-challenge-fueled-results-and-community-engagement-GXBlxBdl 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:

Resources & Links:

Connect with Coaches:

]]> How a Six-Week Volleyball Transformation Challenge Fueled Results and Community Engagement: VBSC Podcast Episode 5 Greg Herceg 00:18:05 In this episode, Greg Herceg and his coaching team reveal the behind-the-scenes of their first six-week client transformation, exploring what worked, what didn’t, and how they plan to take these lessons forward. From harnessing competitive spirit to enhancing accountability, learn the strategies that helped clients lose pounds, build discipline, and stay engaged—often handing them a newfound confidence that lasts beyond the challenge. You'll discover: The power of community and friendly competition in driving results How consistency in nutrition leads to game-changing fat loss, even without extreme calorie cuts Practical ways to keep motivation high mid-challenge—pointers you can use today The importance of aligning coaching protocols with goals for sustainable success Insights on transitioning clients from short-term wins to long-term habits Whether you're a coach looking to run your own challenges or someone seeking a proven blueprint to ignite your progress, this episode is packed with actionable tactics to accelerate results. If you’ve ever wondered how a focused, community-driven approach could unlock your or your clients’ potential, this is your blueprint. Plus, get a sneak peek into the upcoming paid challenge, designed to motivate, energize, and deliver results for anyone serious about transformation. Perfect for athletes, fitness enthusiasts, and coaches alike. Tap into the secret ingredients that made this experiment a success and learn how to foster real change that sticks. Ready to level up your coaching game or kickstart your personal transformation? Hit play now—this episode is your shortcut to sustainable progress and motivation that keeps going long after the challenge ends. [Note: The episode features insights from Greg Herceg and his coaching team, who share real client results and actionable strategies for running effective, engaging challenges that produce lasting change.] In this episode, Greg Herceg and his coaching team reveal the behind-the-scenes of their first six-week client transformation, exploring what worked, what didn’t, and how they plan to take these lessons forward. From harnessing competitive spirit to enhancing accountability, learn the strategies that helped clients lose pounds, build discipline, and stay engaged—often handing them a newfound confidence that lasts beyond the challenge. You'll discover: The power of community and friendly competition in driving results How consistency in nutrition leads to game-changing fat loss, even without extreme calorie cuts Practical ways to keep motivation high mid-challenge—pointers you can use today The importance of aligning coaching protocols with goals for sustainable success Insights on transitioning clients from short-term wins to long-term habits Whether you're a coach looking to run your own challenges or someone seeking a proven blueprint to ignite your progress, this episode is packed with actionable tactics to accelerate results. If you’ve ever wondered how a focused, community-driven approach could unlock your or your clients’ potential, this is your blueprint. Plus, get a sneak peek into the upcoming paid challenge, designed to motivate, energize, and deliver results for anyone serious about transformation. Perfect for athletes, fitness enthusiasts, and coaches alike. Tap into the secret ingredients that made this experiment a success and learn how to foster real change that sticks. Ready to level up your coaching game or kickstart your personal transformation? Hit play now—this episode is your shortcut to sustainable progress and motivation that keeps going long after the challenge ends. [Note: The episode features insights from Greg Herceg and his coaching team, who share real client results and actionable strategies for running effective, engaging challenges that produce lasting change.] sports performance, beach volleyball, strength and conditioning, nutrition, grass volleyball, personal training, fitness, weight training, vertical jump, vertical training, volleyball, online training, jumping, lifting, jumptraining, sports false full 5 4f650314-6e88-4ceb-ad8d-8e852e3f1f76 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 management
  • The importance of increasing tissue capacity through strength training
  • Effective exercises: isometrics, tempo eccentric reps, and Peterson step ISO
  • Scientific explanation of how and why isometrics reduce knee pain
  • Preventative strategies for young athletes to avoid conditions like jumper's knee
  • Step-by-step rehab protocol: warm-ups, iso holds, low-impact plyometrics, and slow eccentric exercises
  • The significance of strengthening calves, hamstrings, glutes, and improving biomechanics
  • Managing tendinopathy: when to push through mild pain versus signs of injury

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:

Connect with Coaches:

]]> Wed, 18 Feb 2026 14:18:28 +0000 greg@vb-sc.com (Greg Herceg) https://the-vbsc-podcast.simplecast.com/episodes/how-simple-isometric-exercises-can-revolutionize-volleyball-knee-pain-reliefand-prevent-injury-vbsc-podcast-episode-4-slG7d_9e 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 management
  • The importance of increasing tissue capacity through strength training
  • Effective exercises: isometrics, tempo eccentric reps, and Peterson step ISO
  • Scientific explanation of how and why isometrics reduce knee pain
  • Preventative strategies for young athletes to avoid conditions like jumper's knee
  • Step-by-step rehab protocol: warm-ups, iso holds, low-impact plyometrics, and slow eccentric exercises
  • The significance of strengthening calves, hamstrings, glutes, and improving biomechanics
  • Managing tendinopathy: when to push through mild pain versus signs of injury

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:

Connect with Coaches:

]]> How Simple Isometric Exercises Can Revolutionize Volleyball Knee Pain Relief—And Prevent Injury: VBSC Podcast Episode 4 Greg Herceg 00:14:30 Most adult volleyball players face knee pain at some point — and most are told to rest or avoid movement altogether. But what if the key to pain relief isn’t just about rest, but about strengthening the tissue in a way that pushes through the pain safely? In this eye-opening episode, Greg Herceg, aka the Volleyball Strength Coach, shares his own 16-year journey from debilitating knee pain to pain-free movement — and how he’s helped over a thousand athletes do the same. Discover the real science behind knee pain and injury, and learn why traditional approaches often miss the mark. You'll hear about breakthrough techniques like isometric holds, slow reps, and strategic resistance training that increase tissue capacity and resilience. Greg breaks down how to use simple tools like backwards treadmill work, Peterson step ISOs, and gentle eccentric movements to build strength without aggravating pain. Plus, insights from coaches Sarah and Dion on prevention strategies for young athletes, so you don't just treat injuries — you prevent them from happening in the first place. This episode is essential listening for volleyball players, coaches, or anyone tired of ineffective pain management that leaves you helpless. If you’re ready to understand the deeper mechanics of knee health and learn practical, science-backed methods to keep athletes on the court, this episode is your game-changer. Don’t let knee pain limit your performance — take control, build resilience, and get back to winning. Hit play now. Most adult volleyball players face knee pain at some point — and most are told to rest or avoid movement altogether. But what if the key to pain relief isn’t just about rest, but about strengthening the tissue in a way that pushes through the pain safely? In this eye-opening episode, Greg Herceg, aka the Volleyball Strength Coach, shares his own 16-year journey from debilitating knee pain to pain-free movement — and how he’s helped over a thousand athletes do the same. Discover the real science behind knee pain and injury, and learn why traditional approaches often miss the mark. You'll hear about breakthrough techniques like isometric holds, slow reps, and strategic resistance training that increase tissue capacity and resilience. Greg breaks down how to use simple tools like backwards treadmill work, Peterson step ISOs, and gentle eccentric movements to build strength without aggravating pain. Plus, insights from coaches Sarah and Dion on prevention strategies for young athletes, so you don't just treat injuries — you prevent them from happening in the first place. This episode is essential listening for volleyball players, coaches, or anyone tired of ineffective pain management that leaves you helpless. If you’re ready to understand the deeper mechanics of knee health and learn practical, science-backed methods to keep athletes on the court, this episode is your game-changer. Don’t let knee pain limit your performance — take control, build resilience, and get back to winning. Hit play now. sports performance, beach volleyball, strength and conditioning, nutrition, grass volleyball, personal training, fitness, weight training, vertical jump, vertical training, volleyball, online training, jumping, lifting, jumptraining, sports false full 4 0d4cf833-cc8c-4d7c-bf81-44bf5574cc26 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 college
  • The biggest lessons learned as a volleyball strength coach since 2000
  • Why embracing multiple training styles makes a better coach
  • The challenges and adjustments of playing college volleyball
  • How to increase vertical jump and hitting power effectively
  • The science behind force production, speed, and power
  • The importance of body weight, strength exercises, and technique
  • Practical tips for training to jump higher and hit harder
  • The significance of power to weight ratio for volleyball athletes
  • How to make your parents proud by improving jump height

Timestamps: 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:

 

 

 

Resources & Links:

Connect with Coaches:

]]> Wed, 11 Feb 2026 18:19:30 +0000 greg@vb-sc.com (Greg Herceg) https://the-vbsc-podcast.simplecast.com/episodes/the-surprising-truth-about-training-style-flexibility-in-volleyball-coaching-Fq8kQO4o 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 college
  • The biggest lessons learned as a volleyball strength coach since 2000
  • Why embracing multiple training styles makes a better coach
  • The challenges and adjustments of playing college volleyball
  • How to increase vertical jump and hitting power effectively
  • The science behind force production, speed, and power
  • The importance of body weight, strength exercises, and technique
  • Practical tips for training to jump higher and hit harder
  • The significance of power to weight ratio for volleyball athletes
  • How to make your parents proud by improving jump height

Timestamps: 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:

 

 

 

Resources & Links:

Connect with Coaches:

]]> The Surprising Truth About Training Style Flexibility in Volleyball Coaching: VBSC Podcast Episode 3 Greg Herceg 00:17:42 Unlock the secret to jumping higher and hitting harder — without complicated science or endless reps. Whether you're an aspiring volleyball player or a coach looking to elevate your training game, this episode reveals simple, proven strategies to boost power and speed fast. Greg Hersig, aka the Volleyball Strength Coach, shares his 23-year journey from playing ball at 12 to coaching athletes at the collegiate level. He breaks down the biggest lessons he's learned — like the importance of force production and power-to-weight ratio — in a way that's easy to grasp and apply. Discover how foundational exercises, proper technique, and a focus on strength and speed can turn you into a more explosive athlete in record time. You'll discover: The key elements that make up power in volleyball — force, speed, and technique — and how to train them effectively The truth about body weight, muscle strength, and how to optimize your power-to-weight ratio for maximum jump height Why pulling bits from different training styles can create a more versatile and effective approach Practical, science-backed tips for applying this knowledge to your own training, whether you want to dunk higher or smash harder The critical mindset shifts that help players and coaches avoid common pitfalls and see real progress Don’t risk stagnation by sticking to outdated methods. This episode equips you with the core principles needed to level up your explosive power — all in an accessible, straightforward way. Perfect for athletes, trainers, and coaches committed to making real gains fast. Plus, Greg dives into his personal story of making it from a late recruit to an all-conference college player, emphasizing that understanding and applying these fundamentals is a game-changer at any level. Tune in if you're ready to ditch guesswork and unlock your true jumping potential. Whether you're hitting the gym or on the court, these insights will revolutionize your approach to training and performance. Hit play now and start jumping higher today. Unlock the secret to jumping higher and hitting harder — without complicated science or endless reps. Whether you're an aspiring volleyball player or a coach looking to elevate your training game, this episode reveals simple, proven strategies to boost power and speed fast. Greg Hersig, aka the Volleyball Strength Coach, shares his 23-year journey from playing ball at 12 to coaching athletes at the collegiate level. He breaks down the biggest lessons he's learned — like the importance of force production and power-to-weight ratio — in a way that's easy to grasp and apply. Discover how foundational exercises, proper technique, and a focus on strength and speed can turn you into a more explosive athlete in record time. You'll discover: The key elements that make up power in volleyball — force, speed, and technique — and how to train them effectively The truth about body weight, muscle strength, and how to optimize your power-to-weight ratio for maximum jump height Why pulling bits from different training styles can create a more versatile and effective approach Practical, science-backed tips for applying this knowledge to your own training, whether you want to dunk higher or smash harder The critical mindset shifts that help players and coaches avoid common pitfalls and see real progress Don’t risk stagnation by sticking to outdated methods. This episode equips you with the core principles needed to level up your explosive power — all in an accessible, straightforward way. Perfect for athletes, trainers, and coaches committed to making real gains fast. Plus, Greg dives into his personal story of making it from a late recruit to an all-conference college player, emphasizing that understanding and applying these fundamentals is a game-changer at any level. Tune in if you're ready to ditch guesswork and unlock your true jumping potential. Whether you're hitting the gym or on the court, these insights will revolutionize your approach to training and performance. Hit play now and start jumping higher today. sports performance, beach volleyball, strength and conditioning, nutrition, grass volleyball, personal training, fitness, weight training, vertical jump, vertical training, volleyball, online training, jumping, lifting, jumptraining, sports false full 3 2a89e7d5-7f66-4e08-9715-936852250448 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 players
  • How to adapt programming for in-season vs. off-season training
  • The importance of recovery and consistency for busy athletes
  • Scheduling tips: fitting workouts into volleyball practice and game days
  • The role of full-body, upper/lower splits, and prep workouts in season
  • Experiences from professional and collegiate athletes on training variations
  • Tips for designing personalized training schedules around matches and tournaments
  • How 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 episodes

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.

 

Resources & Links:

Connect with Coaches:

]]> Tue, 3 Feb 2026 16:17:08 +0000 greg@vb-sc.com (Greg Herceg) https://the-vbsc-podcast.simplecast.com/episodes/programing-volleyball-training-scheduling-expert-insights-from-the-vbsc-podcast-episode-2-XbHxA2pz 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 players
  • How to adapt programming for in-season vs. off-season training
  • The importance of recovery and consistency for busy athletes
  • Scheduling tips: fitting workouts into volleyball practice and game days
  • The role of full-body, upper/lower splits, and prep workouts in season
  • Experiences from professional and collegiate athletes on training variations
  • Tips for designing personalized training schedules around matches and tournaments
  • How 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 episodes

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.

 

Resources & Links:

Connect with Coaches:

]]> Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2 Greg Herceg 00:20:30 Most volleyball players and coaches overlook one simple shift that can unlock consistent strength gains and peak performance—without overtraining. Discover how a flexible, science-backed training split can make your workouts more effective, easier to fit into any schedule, and keep your body fresh for every game. In this episode, Greg and the coaching team break down the most efficient training strategies tailored for volleyball athletes — whether you're in-season or off. You'll learn why three workouts per week can outperform traditional four-day splits, and how a strategic upper-lower-full approach maximizes results while preserving recovery. Get insider tips on scheduling workouts around your match days, the importance of in-season maintenance routines, and how to adapt your lifting to match your volleyball schedule. We also explore the common pitfalls of overtraining and the benefits of smarter programming, including how to keep your muscles fresh for explosive jumps and quick movements that dominate the court. Plus, discover the secret weapon of preseason and tournament prep days — low-intensity activation that primes your nervous system and improves performance without fatigue. This episode is perfect for volleyball players, coaches, and fitness enthusiasts who want a smarter approach to training. Whether you're struggling to balance workouts and match schedules or looking to break through a plateau, you'll walk away with actionable strategies to elevate your game. Don't miss this chance to optimize your training and start playing at your best — consistently. Most volleyball players and coaches overlook one simple shift that can unlock consistent strength gains and peak performance—without overtraining. Discover how a flexible, science-backed training split can make your workouts more effective, easier to fit into any schedule, and keep your body fresh for every game. In this episode, Greg and the coaching team break down the most efficient training strategies tailored for volleyball athletes — whether you're in-season or off. You'll learn why three workouts per week can outperform traditional four-day splits, and how a strategic upper-lower-full approach maximizes results while preserving recovery. Get insider tips on scheduling workouts around your match days, the importance of in-season maintenance routines, and how to adapt your lifting to match your volleyball schedule. We also explore the common pitfalls of overtraining and the benefits of smarter programming, including how to keep your muscles fresh for explosive jumps and quick movements that dominate the court. Plus, discover the secret weapon of preseason and tournament prep days — low-intensity activation that primes your nervous system and improves performance without fatigue. This episode is perfect for volleyball players, coaches, and fitness enthusiasts who want a smarter approach to training. Whether you're struggling to balance workouts and match schedules or looking to break through a plateau, you'll walk away with actionable strategies to elevate your game. Don't miss this chance to optimize your training and start playing at your best — consistently. sports performance, beach volleyball, strength and conditioning, nutrition, grass volleyball, personal training, fitness, weight training, vertical jump, vertical training, volleyball, online training, jumping, lifting, jumptraining, sports false full 2 693fb97e-ec15-4921-b49e-fbb06e4fc260 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 backgrounds
  • Overview of the training system used for adult volleyball players
  • Explanation of triphasic training and its phases (eccentric, isometric, concentric)
  • Benefits of extended tempo phases for strength and tendon health
  • Personal success stories with triphasic training, including injury recovery
  • Scaling advanced training techniques for non-elite athletes
  • Variations in overload eccentric training for athletic transfer
  • Practical application of fast eccentrics and deceleration in sport
  • How to adapt training variables to overcome plateaus and keep progressing
  • Upcoming podcast initiatives and client offerings for dedicated volleyball athletes

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:

Connect with Coaches:

]]> Mon, 2 Feb 2026 21:47:24 +0000 greg@vb-sc.com (Greg Herceg) https://the-vbsc-podcast.simplecast.com/episodes/vbsc-podcast-episode-1-plIDCVk0 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 backgrounds
  • Overview of the training system used for adult volleyball players
  • Explanation of triphasic training and its phases (eccentric, isometric, concentric)
  • Benefits of extended tempo phases for strength and tendon health
  • Personal success stories with triphasic training, including injury recovery
  • Scaling advanced training techniques for non-elite athletes
  • Variations in overload eccentric training for athletic transfer
  • Practical application of fast eccentrics and deceleration in sport
  • How to adapt training variables to overcome plateaus and keep progressing
  • Upcoming podcast initiatives and client offerings for dedicated volleyball athletes

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:

Connect with Coaches:

]]> VBSC Podcast Episode 1: Volleyball Vertical Gains with Triphasic Training Greg Herceg 00:18:50 Unlock the training secrets that took a volleyball coach from plateau to peak performance — and how you can apply them today. Whether you're a competitive athlete or just love the game, discover the innovative strategies that are driving real results for volleyball players over 25. In this episode, Greg and his coaching team peel back the curtain on the game-changing system they've refined for adult volleyball athletes. They reveal how extending training phases, leveraging triphasic principles, and mastering tempo training can accelerate strength gains and reduce injury risk. Coach Dion shares how triphasic training helped him overcome tendinopathy and shatter his previous strength limits, while Coach Cece emphasizes the importance of customizing progressions for faster results. Coach Sarah dives into the fun and measurable elements of this approach—making gains exciting again. You'll discover: The core principles behind triphasic training and why the timing of each phase matters How tempo training creates new pathways for strength and injury prevention Why longer training phases lead to better, more consistent gains Practical tweaks, like overload eccentric exercises and fast eccentrics, that transfer directly onto the court How to adapt high-level athlete training strategies for everyday volleyball players Without these insights, you're risking stagnation, plateaus, and missed opportunities to elevate your game. This is your chance to unlock breakthrough results with proven methods that elevate both performance and longevity. Perfect for adult volleyball players, coaches, or fitness enthusiasts eager to push past limits—this episode provides no-nonsense tactics you can implement today. Whether you're stuck in a plateau or hungry for new gains, these ideas will reshape your training mindset—and your results. Join us for insider tips that bring high-level training down to earth, making the impossible possible for volleyball players of all levels. Hit play now and start your transformation. Unlock the training secrets that took a volleyball coach from plateau to peak performance — and how you can apply them today. Whether you're a competitive athlete or just love the game, discover the innovative strategies that are driving real results for volleyball players over 25. In this episode, Greg and his coaching team peel back the curtain on the game-changing system they've refined for adult volleyball athletes. They reveal how extending training phases, leveraging triphasic principles, and mastering tempo training can accelerate strength gains and reduce injury risk. Coach Dion shares how triphasic training helped him overcome tendinopathy and shatter his previous strength limits, while Coach Cece emphasizes the importance of customizing progressions for faster results. Coach Sarah dives into the fun and measurable elements of this approach—making gains exciting again. You'll discover: The core principles behind triphasic training and why the timing of each phase matters How tempo training creates new pathways for strength and injury prevention Why longer training phases lead to better, more consistent gains Practical tweaks, like overload eccentric exercises and fast eccentrics, that transfer directly onto the court How to adapt high-level athlete training strategies for everyday volleyball players Without these insights, you're risking stagnation, plateaus, and missed opportunities to elevate your game. This is your chance to unlock breakthrough results with proven methods that elevate both performance and longevity. Perfect for adult volleyball players, coaches, or fitness enthusiasts eager to push past limits—this episode provides no-nonsense tactics you can implement today. Whether you're stuck in a plateau or hungry for new gains, these ideas will reshape your training mindset—and your results. Join us for insider tips that bring high-level training down to earth, making the impossible possible for volleyball players of all levels. Hit play now and start your transformation. sports performance, beach volleyball, strength and conditioning, nutrition, grass volleyball, personal training, fitness, weight training, vertical jump, vertical training, volleyball, online training, jumping, lifting, jumptraining, sports false full 1