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.