The VBSC Podcast

0:00 — Welcome & introductions 0:20 — Today's topic: film review for volleyball 1:54 — Shout out to Sebastian (listener-suggested episode idea) 2:38 — Dion on reviewing client film: approach footwork & the goofy-footed debate (beach vs. indoor) 8:20 — CeCe on body-to-ball spacing: the #1 issue for self-taught players 11:17 — CeCe on squaring up to where you're setting — consistency for your partner 13:16 — Greg on getting to your batter's box and being patient (beach approach) 14:35 — Gerry on why everyone's always early — and why being late is actually better 16:04 — CeCe on defense: moving too soon, extra movement, and the importance of being stopped 19:44 — Greg's top tip: film your first match of a tournament and review between matches 21:32 — Gerry's film review system: unlisted YouTube videos + notes tab workflow 29:00 — CeCe's practical tip: film from coach's view (behind the court) 29:46 — Overcoming the mental barrier of filming in public — nobody actually cares 32:45 — Wrap up, subscribe & call for listener topic ideas Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram

Episode Notes0:00 — Intro (Dion takes over hosting duties)0:16 — Greg welcomes everyone back after a month-long hiatus0:52 — Business update: Coach CeCe departs after two years, client redistribution1:49 — Actively hiring a new coach ahead of the busy season2:27 — Episode overview & indoor volleyball transition topic intro2:52 — Personal updates beginGerry's Update3:16 — FUDs tournament recap: five-day volleyball bender in 25–38 mph winds4:49 — WHOOP recoveries as low as 11% post-tournament5:08 — Idea for a future guest: post-FUDs recap with WHOOP dataDion's Update5:29 — Brother's wedding & a 1% WHOOP recovery6:02 — Absorbing new clients while fiancé plays pro volleyball in France6:24 — Bought a house & torn meniscus surgery updateGreg's Update7:15 — Un-retired from indoor volleyball for the third time, back on the Cleveland VLA team7:38 — Baby #2 due in February & weight loss journey8:16 — Hits 218 lbs — lightest since collegeBeach-to-Indoor Transition (Main Topic)9:03 — Overview: why your body isn't ready for indoor impact after a beach/grass summer9:21 — Shifting plyometric programming from deep-tier (beach) to fast ground-contact (indoor)9:48 — Getting contacts on the floor: shoes, low-intensity plyos, blocking & change-of-direction drills10:19 — Deep tier vs. fast ground-contact plyometrics explained11:38 — Gerry: take the volume transition gradually — don't jump straight into full indoor hours12:50 — Dion: tendon stress increases indoors — add isometrics & tendon-strengthening work14:10 — Slow-rep protocols for Achilles & patellar tendinopathy (6–8 sec eccentric & concentric)15:44 — Exercise examples: elevated goblet squats, single-leg calf raises; pain tolerance at 3–4/1016:11 — You can't rely on just playing to get prepped16:34 — Greg's VLA tryout experience, playing libero first, & new Way of Wade shoes (discount code in description)17:50 — Hitting power differences: beach "nerfs" your swing — indoor requires much more force19:10 — Client example: hitting lines at full power to rebuild swing speed19:59 — Shoulder & back prep reminder; upcoming in-person training announcements20:53 — Outro: subscribe, comment with topic/guest suggestions Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram

Greg Herceg and the VBSC coaching staff share client success stories from their free training giveaways, break down the habits that drive the best results, and announce a new $15,000 giveaway — including a full year of one-on-one coaching.Timestamps0:00 — Intro & welcome0:17 — Episode theme: success habits & the $15K free training giveaway1:47 — Client Success Story #1: Brandon (overcame MS, got back to a 30" vertical)3:45 — Client Success Story #2: Jay (adapted through health challenges, ditched the all-or-nothing mindset)5:23 — Client Success Story #3: Sandra (+4" approach vert in 4 months, maximized every resource)6:50 — Client Success Story #4: Brody (hit 225-lb weight goal, building strength & shoulder health)11:03 — Key Success Habits: Consistency11:22 — Key Success Habits: Communication11:40 — Habit stacking & building training into your existing routine15:33 — How to enter the giveaway (Instagram & email list)16:03 — Outro & subscribe remindersGiveaway DetailsOne winner receives 12 free months of one-on-one coaching with Greg HercegAdditional 50% discounts and other discounted options availableFive free one-year VBSE memberships also up for grabsHow to enter: Visit Greg's Instagram @thevolleyballstrengthcoach, find the giveaway post, and follow the application steps — or check the email if you're on the VBSC email listTip: Fill out the application with as much detail as possible to improve your chances of being selectedKey TakeawaysConsistency beats intensity — even a five-minute treadmill walk on an off day builds the habit of showing upCommunication is the #1 driver of results — clients who fill out check-ins, surveys, and log accurate data get the most tailored coachingHabit stacking — fit training into gaps in your existing schedule rather than overhauling your whole routineAvoid the all-or-nothing mindset — being adaptable (home workouts, gym workouts, traveling) keeps progress going no matter what life throws at youFollow & SubscribeYouTube: Subscribe, like, and commentApple Podcasts & Spotify: Subscribe for weekly uploadsInstagram: @thevolleyballstrengthcoach  Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram

Greg Herceg (the Volleyball Strength Coach) sits down with beach volleyball pro Miles Partain for a wide-ranging conversation covering hitting mechanics, elastic training theory, a bold new idea for beach volleyball, and building an online coaching business. Timestamps: 0:07 — Intro & catching up since Part 1 0:23 — Miles' update: Rio Elite 16, vertical jump training, and becoming Orthodox Christian 3:58 — Miles' seven-part hitting mechanics breakdown (hip drive, trunk rotation/extension, scapular movement, arm pronation) 8:31 — Side-bend arm swing mechanics, coiling core, and David Weck's training philosophy 17:44 — Passively training elastic systems and tendons 19:30 — Braking vs. stretching in plyometric training, fascia training debate 30:26 — Miles' "Banana Volleyball" concept: a fan-first, entertainment-driven league 43:44 — Miles' online coaching business breakdown 51:07 — Greg's evolving business model and new School community 55:14 — Where to find Miles and Greg on social media Connect: Miles Partain: Instagram/TikTok @milespartain, YouTube @milesjpartain Greg Herceg: Instagram/YouTube thevolleyballstrengthcoach, TikTok vbstrengthcoach — community: Volleyball Workouts   Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram

0:00 — Intro: Coach Greg Herceg welcomes the coaching staff (Dion, Sarah, and Gerry) to discuss training specificity vs. general programming for volleyball athletes. 2:07 — Core principle: specificity is based on frequency — the more you play volleyball, the more general your gym program should be, and vice versa. Coach Dion shares his experience adjusting specificity based on how often he was practicing while playing professionally overseas. Discussion on how some exercises that look sport-specific (e.g., hitting into immovable objects, certain rotational drills) can actually reinforce poor mechanics. Coach Gerry and Coach Sarah discuss in-season vs. off-season programming differences for their athletes, including younger and provincial-level players. 12:37 — Client case study: Sebastian's program, built around converting raw strength into fast force expression for jumping. Discussion on customization vs. specificity, and how "specific-looking" exercises (like landmine cleans) aren't always more specific than general ones (like power cleans). Client example: Sandra, who blends a general CrossFit-style program with VBSC's volleyball-specific weekend training. 18:15 — Periodization walkthrough: using a "train for Waupaca" example to map out a full year — general GPP in the off-season, progressing through triphasic, complex, and contrast training phases as the season approaches, then back to general once in-season play ramps up. Outro: calls to subscribe, drop topic suggestions in the comments, and episode number check-in (episode 18). Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram