Greg Herceg (the Volleyball Strength Coach) welcomes back beach volleyball pro Miles Partain for part two of their conversation. Miles kicks things off with an update on his season, including a recent trip to the Rio Elite 16 and his progress on vertical jump training. The two then dive deep into hitting mechanics, with Miles walking through his seven-part biomechanical model of the arm swing — from hip-shoulder separation and trunk rotation through to pronation and the "elbow snap." They discuss arm-swing variations across hitters, side-bend and coiling patterns borrowed from David Weck's training philosophy, and the ongoing fascia-vs-traditional-strength-training debate. From there, the conversation shifts to training theory: the difference between "braking" and "stretching" approaches to plyometrics, and how elite athletes achieve maximum output with minimal conscious effort. Miles shares his concept for "Banana Volleyball" — a fan-first, entertainment-driven beach volleyball league inspired by the Savannah Bananas, complete with trick-shot bonus points, crowdsourced rules, and celebrity pro-ams. They close out by comparing notes on their respective online coaching businesses — Miles' growing consulting practice and Greg's new School community — and how remote coaching provides the accountability and certainty that keeps athletes consistent.

In this episode of the VBSC Podcast, Coach Greg Herceg is joined by Coach Gerry and Coach Dion to break down one of the most common training questions they get: how specific should your workout program actually be? The coaches explain their core principle — specificity is based on frequency. If you're playing volleyball several times a week, your gym program should stay general (squat, hinge, push, pull, core, shoulder accessory work), since you're already getting volleyball-specific movement patterns on the court. But if you're only playing once a week or less, your program needs to get more specific, targeting the athletic qualities you're missing, like approach jumps, arm swing mechanics, and rotational power. Drawing from their own experience playing and coaching at various levels, the team shares real client examples — from an athlete needing more explosive power output despite elite strength numbers, to a player blending a general CrossFit-style program with volleyball-specific weekend training. They also caution against exercises that look specific but may actually reinforce bad mechanics. The episode wraps up with a practical periodization framework: starting a season general in the off-season (building strength, muscle, and conditioning), then progressively increasing specificity through triphasic, complex, and contrast training phases as a key tournament or season approaches — before becoming more general again once in-season play ramps up.

Fresh off the Waupaca Boat Ride — one of the biggest outdoor volleyball tournaments in the world — host Greg Herceg sits down with Coach Dion and Coach Gerry for a post-tournament debrief. The trio breaks down their experience playing grass triples for the first time together, including a wild playoff match that went to 44-42. They dig into key takeaways: blocking struggles on the big grass court, timing adjustments for swing blocks, approach mechanics on an unfamiliar surface, and the value of filming and reviewing matches immediately. The conversation also turns to training changes ahead of the next tournament — more athleticism-focused work, speed and agility certification, mobility, and getting back to deep squatting. A fun, honest recap full of lessons for anyone competing outside their usual format.

On this episode of the VBSC podcast, host Greg Herceg is joined by the full coaching team — Coach CeCe, Coach Gerry, Coach Dion, and Coach Sarah — for a deep dive into in-game volleyball strategy, shifting focus away from strength and conditioning to the tactical side of the sport. The team shares strategies pulled straight from their one-on-one coaching and film review sessions, including: Becoming a smarter hitter by using go-to shots and exploiting the block instead of relying purely on athleticism Identifying and attacking an opponent's weaknesses in serve receive and hitting Why you should repeat a serve that just scored an ace instead of second-guessing it Adjusting serve receive positioning against strong servers, and the psychology of when to make it obvious Pivoting strategy early instead of waiting several points to adjust Knowing your own strengths as a player and building your game around them rather than trying to imitate elite-level players The importance of patience and timing on beach volleyball approaches A hilarious (and painful) TikTok lowlight from Coach Dion's college days Closing thoughts on maintaining your individual volleyball identity and, above all, having fun with the game Whether you're prepping for a big tournament or just want to play smarter, this episode is packed with practical, real-world strategy from the VBSC coaching staff.

In this episode of the VBSC Podcast, host Greg Herceg is joined by the full coaching staff — Coach Dion, Coach CeCe, Coach Sarah, and Coach Gerry — for a deep dive into rest days, deload weeks, and unloaded weeks, and why taking time off is essential for volleyball athletes to recover, avoid injury, and perform better. The team breaks down the difference between a deload week (reduced volume and intensity while still training) and an unloaded week (complete rest), and explains the science of stress and supercompensation — how performance dips under training stress but rebounds stronger after proper recovery. They cover the warning signs that indicate an athlete needs a deload (poor sleep, declining performance, dropping motivation, getting sick, nagging injuries), and stress that it's the combination of multiple signs, not just one, that signals it's time to back off. The coaches also discuss how to distinguish gym-related fatigue from general life stress, why consistency matters before recommending a deload, and how they strategically plan deloads and unloaded weeks around tournaments and vacations to maximize recovery and motivation. They wrap up with practical tips on nutrition (eating a bit more and prioritizing protein during a deload) and sleep, plus a reminder that a strategic deload can push athletes further than nonstop grinding ever will.

In this episode of the VBSC Podcast, host Greg Herceg and the full VBSC coaching staff — Coach CeCe, Coach Sarah, Coach Dionne, and Coach Gerry — break down the most common nutrition myths and misconceptions they see with volleyball athletes. Topics covered: Lighter isn't always better — Why under-fueling to lose weight sabotages performance, and how a slight calorie deficit (200–250 calories) is a smarter approach The protein obsession — Why chasing 1g/lb of bodyweight may be overkill, and why ~0.85g/lb is a more balanced target for volleyball athletes Detoxes & cleanses — Why they don't work the way you think, and who's really benefiting (hint: the companies selling them) Late-night eating — Why cutting off food after 6pm isn't necessary, and how balanced eating throughout the day curbs nighttime cravings Electrolytes at tournaments — Why Gatorade alone isn't enough sodium, and how to actually stay hydrated through a full day of volleyball The anabolic window — Why the "30-minute window" myth was largely driven by supplement marketing, and why eating a full meal within two hours is sufficient Carbs are your friend — Why low-carb diets hurt volleyball performance, and why carbohydrates remain the primary fuel source for the sport Bonus tips — A simple "10g of protein per 100 calories" test for identifying quality protein sources, and an introduction to the Vertical Diet as a practical nutrition framework

In this episode, host Greg Herceg is joined by coaches Sarah, Dion, and Gerry to dive deep into the mental struggles that adult volleyball players face — from recreational players to those still competing at a high level. The coaches discuss: The "defeated mindset" — how adult athletes often compare their current abilities to their younger selves, and how to reshape that perspective around present-day goals Non-linear progress — why getting worse before getting better is a natural and necessary part of skill development (using footwork changes as a real-world example) Limiting beliefs — how the mental ceiling athletes place on themselves holds them back, and why fighting for your limitations means keeping them "I'm not a pro, so I don't deserve this" — breaking down the barrier that prevents recreational players from investing in their own development The Rule of Thirds — a framework for accepting that bad training days are normal and expected The 80/20 rule for adult athletes — why perfection isn't the goal, and how to balance volleyball, lifting, nutrition, work, and family without burning out The episode wraps with a real client story about how playing less volleyball actually led to playing the best volleyball of her life.

In this episode of the VBSC Podcast, host Greg Herceg is joined by coaches Gerry, Sarah, and Dion to dive deep into in-season training and tournament preparation for volleyball players of all levels. The crew kicks things off by redefining what "in-season" actually means for adult rec players and year-round athletes — and how to structure your training periodization around the tournaments that matter most to you. Greg breaks down the VBSC in-season training framework: a full-body recovery day, a heavy lifting day, and a pre-competition prep day designed to help you feel explosive and fresh on game day. Dion shares how he managed a nine-month professional indoor season, and Coach Sarah offers a valuable perspective on working with growing high school athletes who are on the court four or more times a week. From there, the conversation shifts to tournament day nutrition. Greg shares the fueling strategy he refined over years of experimentation — emphasizing carbohydrates over protein during competition, his go-to foods (bananas, rice cakes with peanut butter and honey, trail mix, and Snickers), and why honey is his number one performance hack. Gerry adds his take on front-loading carbs and relying on foods your body already knows. The group also covers hydration strategy, electrolyte supplementation, and the golden rule: no new foods, drinks, supplements, or exercises during tournament week. The episode wraps with practical tips for surviving and competing through multi-day tournaments — including recovery between days, smart energy management during pool play, ice baths, and the importance of sleep and over-hydrating.

In this special joint episode of the VBSC Podcast, host and Volleyball Strength Coach Greg Herceg teams up with professional beach volleyball player and 2024 Paris Olympian Miles Partain for an in-depth conversation about the science and strategy behind training for volleyball performance. Greg and Miles dive into one of the most underexplored topics in volleyball: the difference between muscular and elastic athletes — and why training one type like the other can actually hurt performance. Miles shares his own journey of discovering he's a highly elastic jumper with a remarkable 25-inch gap between his standing and approach jumps, and how understanding that has completely reshaped how he trains. The conversation covers the real cost of heavy sand jumping on tendon elasticity, how to think about weekly jump volume the same way baseball tracks pitch counts, and why Miles believes reducing his practice load — not increasing it — is the key to qualifying for the next Olympics. Greg breaks down his triphasic training philosophy, explaining how athletes should move from general to specific training across an off-season, and how to keep progressing when there essentially is no off-season. They also tackle the nuances of squat depth and progression, the surprisingly limited role of arm isolation work for volleyball athletes, and the importance of eliminating weak links — from ankles to wrists — before they become the thing that holds you back. Whether you're a recreational player, a club athlete, or a professional looking to stay competitive deep into a long season, this episode is packed with practical insights you can apply to your own training immediately.

In this episode of the VBSC Podcast, host Greg Herceg (The Volleyball Strength Coach) is joined by his full coaching staff — Coach Dion, Coach CeCe, Coach Gerry, and Coach Sarah — for a deep dive into the biggest myths in volleyball strength and conditioning. Each coach shares a myth they personally believed earlier in their career and the moment they realized they were wrong. Topics covered: Dion tackles the myth that volleyball players need to stay lean to perform at a high level — and why gaining muscle the right way can actually improve your game CeCe breaks down why "don't lift in-season" is misguided, and how smart, periodized in-season training keeps athletes healthy and performing through the end of the year Gerry challenges the "train hard every day" mentality and makes the case for zone two cardio as an underrated tool for volleyball performance Sarah explains why more volleyball volume doesn't automatically make you a better player — and how strength and conditioning off the court fills the gaps Greg covers two of his own myth evolutions: training core exclusively in braced positions, and holding athletes to arbitrary range-of-motion standards borrowed from powerlifting Whether you're an athlete, a coach, or a volleyball parent, this episode will challenge some of the assumptions you've been training under — and give you practical takeaways to train smarter