The VBSC Podcast

Busting Volleyball Training Myths: What the Whole Coaching Staff Got Wrong Early in Their Careers: VBSC Podcast Episode 10

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: * Dion — @dion.lala [https://instagram.com/dion.lala] on Instagram * CeCe — @coachccvb [https://instagram.com/coachccvb] on Instagram & TikTok * Gerry — @jerryplaysbeach [https://instagram.com/gerryplaysbeach] on Instagram * Sarah — @volleyballcoachsarah [https://instagram.com/volleyballcoachsarah] on Instagram 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: * Instagram & YouTube: @thevolleyballstrengthcoach [https://instagram.com/thevolleyballstrengthcoach] * TikTok: @vbstrengthcoach [https://tiktok.com/@vbstrengthcoach] 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: * VBSC Coaching Application [www.vb-sc.com/elite] (Link to apply for personalized volleyball coaching) Connect with Coaches: * Greg - YouTube [https://youtube.com/thevolleyballstrengthcoach] | Instagram [https://instagram.com/the.volleyball.strength.coach]

Why Being Injury-Prone Is My Greatest Coaching Credential: VBSC Podcast Episode 9

In this solo episode, Greg gets personal — sharing three of his own injury stories and the coaching lessons he extracted from each one. Whether you're currently dealing with an injury or trying to avoid one, this episode is full of hard-won wisdom from someone who's been through it. Timestamps 0:00 — Welcome & intro to the VBSC podcast  0:23 — Today's episode: a solo deep dive on injuries  1:14 — Greg's background: D1 volleyball at Ball State, 20+ years playing, sports performance degrees  2:29 — **Story #1: First calf tear (August 2019)**  7:35 — **Lesson 1a:** Don't do anything that hurts — but do everything you can that doesn't  9:35 — **Lesson 1b:** Take injuries seriously — confirm you're ready before returning to play  10:09 — **Story #2: Second calf tear (July 2021)** — and an existential crisis  13:01 — **Lesson 2:** Spikes in volume and intensity are the #1 injury risk  14:50 — The rehab that worked: 12 weeks to the highest touch of his adult life (11'2")  17:16 — **Story #3: Recent back injury** — a minor tweak that became a major problem  20:11 — **Lesson 3:** Sometimes stuff just happens — have protocols in place  21:05 — The mental side of injury recovery  23:06 — Full recap of all lessons Key Takeaways * Don't do anything that hurts — but do everything you can that doesn't * Confirm you're truly ready before returning to play * Beware of spikes in volume and intensity * Sometimes injuries happen anyway — have a rehab protocol ready * The mental comeback is often harder than the physical one Resources & Links: * VBSC Coaching Application [www.vb-sc.com/elite] (Link to apply for personalized volleyball coaching) Connect with Coaches: * Greg - YouTube [https://youtube.com/thevolleyballstrengthcoach] | Instagram [https://instagram.com/the.volleyball.strength.coach]

Tough Love, Torn Knees & the Training Most Athletes Ignore | VBSC Staff Q&A: VBSC Podcast Episode 8

Episode Description: Greg Herceg (The Volleyball Strength Coach) brings together his full coaching staff for a Q&A episode — plus an introduction to their newest coach. From gut-wrenching injury comebacks to the training methods they were skeptical about, this one's packed with honest, practical insight for volleyball players and coaches at every level. Timestamps: 0:00 — Welcome & Episode Intro  0:19 — Today's Format: Q&A + New Coach Introduction  0:44 — Meet Gerry: New Beach Volleyball Coach & FSU Beach Program Veteran  2:42 — Q1: The Moment You Knew a Client Turned a Corner (Mentally & Physically) * Coach Sarah: Tough love and a client who finally did the work * Dion: How addressing body language changed a client's game overnight * Greg: From apartment gym anxiety to 2+ years of consistent training 9:00 — Q2: Worst Injury & How You Came Back * Cece: Torn ACL, MCL & meniscus in college preseason — and the mental battle of recovery * Sarah: A career's worth of ankle damage and playing the best volleyball of her life in her mid-30s * Dion: Six meniscus tears, multiple surgeries, and making it to professional play in France * Greg: Two calf tears that exposed gaps in his training philosophy and changed the VBSC approach 20:08 — Q3: Favorite Volleyball Memory * Gerry: Late-round beach playoffs + post-tournament dinners with the team * Sarah: Scoring on (and blocking) elite men at the net — validation of years of work * Greg: 23+ kills against Ohio State in a five-set win at Ball State 23:59 — Q4: Something Greg Teaches That You Were Skeptical About — But Now Swear By * Dion: Tri-Phase (TRIFA) training * Gerry: High-frequency daily isometrics for knee pain * Cece: Deep-tier plyometrics and their impact on vertical, knee health & hip mobility 27:59 — Wrap-Up & Final Thoughts  28:28 — Where to Follow the Coaches on Instagram Follow the Coaches: * @volleyballcoachsarah * @coachcecevb * @gerryplaysbeach * @dionlala * @theVolleyballStrengthCoach (YouTube & Instagram) | @vbstrengthcoach (TikTok) Like, subscribe, and leave a review if you found this helpful — see you next week! Resources & Links: * VBSC Coaching Application [www.vb-sc.com/elite] (Link to apply for personalized volleyball coaching) Connect with Coaches: * Greg - YouTube [https://youtube.com/thevolleyballstrengthcoach] | Instagram [https://instagram.com/the.volleyball.strength.coach]

Adult vs. Youth Volleyball Training: What Actually Changes at 25+

In this episode, Greg Herceg (The Volleyball Strength Coach) sits down with the VBSC coaching staff — Coach Dion, Coach Cece, and Coach Sarah — to break down the key differences between training adult volleyball players (25+) and training high school or college-age athletes. Whether you're a recreational adult player, a club coach, or a strength coach working with volleyball athletes, this episode is packed with practical insights. Topics Covered: [Scheduling & Programming] * Why full-body, 3x/week programs work well for college athletes but often fall short for adults * How the VBSC team uses upper/lower splits to give adult clients more scheduling flexibility * The importance of eliminating barriers and helping clients plan their training week in advance [Exercise Selection] * Building a bodyweight foundation before progressing to loaded movements * Why younger athletes need to "learn their bodies" first — especially during rapid growth phases * How training experience among youth athletes has improved significantly over the past decade * Meeting athletes where they are and progressing at an individualized rate [Compliance & Motivation] * The literal and figurative "drive" difference between teens and adults * Why adult clients tend to have higher compliance — and how to leverage that * Structuring simple, home-friendly programs to keep younger athletes consistent [Recovery] * How recovery capacity decreases with age and why that has to be built into programming * Reducing workout volume and duration without sacrificing results * Why "not recovering" makes even the best-written program ineffective [Seasonality & Periodization] * The challenge of periodizing for adult players who play volleyball year-round * How to identify a client's "peak performance window" and build their program around it * Why adult players sometimes need to play less volleyball to actually get better * Comparing in-season vs. off-season programming for high school, college, and adult athletes Connect with the Coaches: * Coach Cece — Instagram & TikTok: @CoachCeceVB * Coach Dion — Instagram: @DionLala * Greg Herceg / The Volleyball Strength Coach — YouTube & Instagram: @The.Volleyball.Strength.Coach | TikTok: @VBStrengthCoach About the VBSC Podcast: The VBSC Podcast is dedicated to volleyball strength & conditioning and everything related — built specifically for the adult volleyball player. New episodes every week. Resources & Links: * VBSC Coaching Application [www.vb-sc.com/elite] (Link to apply for personalized volleyball coaching) Connect with Coaches: * Greg - YouTube [https://youtube.com/thevolleyballstrengthcoach] | Instagram [https://instagram.com/the.volleyball.strength.coach]

Olympic Lifting vs. Alternatives for Volleyball Athletes: Pros, Cons, and Practical Insights: VBSC Podcast Episode 6

Whether you're a coach or athlete, the debate around incorporating Olympic lifting into volleyball training is ongoing. This episode explores the benefits, limitations, and effective alternatives to traditional Olympic lifts, emphasizing how to prioritize training strategies that deliver the best results for vertical jump and athletic development. In this episode: * The relevance of Olympic lifting for volleyball players * Personal experiences with Olympic lifts from coaches and athletes * When and why to include or exclude Olympic lifts based on experience and goals * Effective alternatives like trap bar high pulls and landmine exercises * The role of strength in jumping ability and injury prevention * Tools like velocity-based training (VBT) to optimize training outputs * Practical recommendations for integrating lifts or alternatives into training programs Timestamps: 00:00 - Introduction: Olympic lifting debate for volleyball athletes 00:30 - Personal background with Olympic lifting and its benefits 01:27 - When Olympic lifts may or may not be necessary 02:20 - Coach Dion's experience with power cleans and alternatives 03:47 - The importance of individual experience and goals in exercising choices 04:16 - Balancing strength and explosive movements for vertical jump gains 06:34 - The impact of pre-existing conditions on lift selection 07:28 - Strength training's role in improving athletic performance 08:12 - Coach Sarah's perspective on using Olympic lifts as a tool 09:09 - Shoulder considerations and safer alternatives like power cleans 10:06 - Transitioning away from snatches and focusing on safer, effective options 11:05 - Using velocity-based training (VBT) for measuring progress 12:12 - Practical use cases for VBT tools and training intensity management 13:10 - Maximizing power output with bar speed targets and VBT applications 14:05 - Repeated effort and training for sustained high-level performance 15:33 - Cost-effective VBT tools and their accessibility 16:09 - Landmine exercises as a low-barrier alternative with athletic benefits 16:49 - Benefits, limitations, and setup considerations for landmine training 18:12 - Final thoughts: Olympic lifts are just one of many tools for athletic development 20:21 - Personal experience and client feedback on landmine exercises 21:52 - The importance of focusing on strength and jumping mechanics first 22:22 - How to track strength goals and progress 23:19 - Closing remarks and contact info for coaching resources Resources & Links: * Landmine University [https://landmineuniversity.com/] – Learn about landmine training techniques * OVR VBT Device [https://www.ovrstrength.com/] – Cost-effective velocity-based training tool * Instagram - Volleyball Strength Coach [https://instagram.com/volleyball_strength_coach] * TikTok - VB strength coach [https://www.tiktok.com/@vb_strength_coach] * Strength Goals Tracking Sheet (DM for free) [https://instagram.com/yourprofile] (example link for DM) Connect with the Coaches: * Greg Herceg (Volleyball Strength Coach) - Instagram [https://instagram.com/volleyball_strength_coach] | YouTube [https://youtube.com/volleyballstrengthcoach] | TikTok: @VB_strength_coach [https://tiktok.com/@vb_strength_coach] Remember: Prioritize strength and movement quality first. Olympic lifts are valuable tools but not mandatory—tailor training to individual needs and injury history for optimal results. Resources & Links: * VBSC Coaching Application [www.vb-sc.com/elite] (Link to apply for personalized volleyball coaching) Connect with Coaches: * Greg - YouTube [https://youtube.com/thevolleyballstrengthcoach] | Instagram [https://instagram.com/the.volleyball.strength.coach]