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

In this solo episode, host Greg Herceg — the Volleyball Strength Coach — gets personal, sharing three of his own injury stories and the hard-won lessons he took from each one. Greg walks through his first calf tear in 2019, how he underestimated it, rushed back too soon, and paid the price. He then recounts a second, more serious calf tear in 2021 that hit him like an existential crisis — after two years of doing "everything right," he tore his other calf while sprinting. Finally, he shares a recent back injury that started small but snowballed because he didn't respect the warning signs. Along the way, Greg breaks down his core injury philosophy: Don't do anything that hurts — but do everything you can that doesn't hurt Take injuries seriously and confirm you're truly ready before returning to play Watch for spikes in volume and intensity — that's where most injuries happen Greg also addresses the mental side of injury recovery: the frustration, the self-doubt, and the importance of staying focused on what you can learn and control. Whether you're currently sidelined or just trying to stay healthy, this episode is packed with practical perspective from a coach who's been through it himself.

In this episode, host Greg Herceg (The Volleyball Strength Coach) brings together his full coaching staff for a special Q&A and introduces the newest team member, Gerry, a Florida-based beach volleyball specialist and former student manager for the FSU Division I beach volleyball program. The coaches tackle four listener-submitted questions: 1. Describe the moment you knew a client had genuinely turned a corner — not just physically, but mentally. 2. Worst injury you've ever had — and how did you come back from it? 3. Favorite volleyball memory. 4. What's something Greg teaches that you were skeptical about at first, but now fully believe in? *Follow the coaches on Instagram: @volleyballcoachsarah | @coachcecevb | @gerryplaysbeach | @dionlala | @theVolleyballStrengthCoach* Subscribe on YouTube and your favorite podcast platform so you never miss an episode!

Greg Herceg (the Volleyball Strength Coach) is joined by coaches Dion, Cece, and Sarah for a deep dive into what makes training adult volleyball players (25+) fundamentally different from training high school and college athletes. The crew covers five key areas: Scheduling & Programming — Adult players can't rely on a built-in gym schedule the way college athletes can. That's why the VBSC team favors upper/lower splits over traditional full-body programs, giving clients the flexibility to train around work, kids, and life. Exercise Selection — Younger athletes need to master bodyweight movement first; adults generally come in with more training experience but need programs tailored to their individual history and starting point. Compliance & Motivation — High schoolers struggle with access and drive; college athletes are required to lift. Adult clients are self-motivated and invested — but removing barriers (gym fit, scheduling, the "why") is critical to keeping them consistent. Recovery — Recovery capacity declines with age, so volume and workout duration need to be managed carefully. Less is often more — a one-hour session that gets done beats a 90-minute session that burns clients out. Seasonality — Most adult players don't have a true off-season, so the team helps clients identify their peak performance window and builds a periodization plan around it — even if that means having a tough conversation about playing a little less volleyball. The VBSC Podcast is dedicated to volleyball strength & conditioning for adult players. New episodes weekly.

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.

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.]