EPISODE · Feb 3, 2026 · 20 MIN
Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2
from The VBSC Podcast · host Greg Herceg
In this episode, Greg and his coaching team discuss effective training strategies for volleyball players, focusing on how to tailor workouts around busy schedules, in-season training, and optimizing recovery. Whether you're a high school athlete, a professional, or an adult recreational player, learn how to structure your training for maximum performance.Key Topics:The benefits of 3-day versus 4-day workout splits for volleyball playersHow to adapt programming for in-season vs. off-season trainingThe importance of recovery and consistency for busy athletesScheduling tips: fitting workouts into volleyball practice and game daysThe role of full-body, upper/lower splits, and prep workouts in seasonExperiences from professional and collegiate athletes on training variationsTips for designing personalized training schedules around matches and tournamentsHow programming choices impact performance, recovery, and injury prevention Timestamps: (00:00) - Introduction to podcast goals and coaching team(00:56) - Coach Cece shares her volleyball background and coaching experience(01:15) - Coach Dion on his professional playing background and conditioning(02:02) - Coach Sarah introduces her volleyball and coaching experience(02:31) - Greg discusses his extensive coaching and playing history(02:57) - How often volleyball players should lift — the 3 vs. 4-day split debate(03:24) - Transition from full-body to upper/lower workout splits(04:19) - Benefits of 3-day weekly splits for consistency and recovery(04:45) - Coaches discuss how workout splits affect performance and recovery pre- and in-season(06:55) - Dion on the challenges of recovery during busy volleyball seasons(07:24) - Structuring workouts around match schedules and travel(08:10) - Sarah shares her results and experiences with different training splits(09:26) - The importance of in-season lifting and maintaining strength(14:00) - In-season workout programming and pre-competition prep days(15:27) - How professional players incorporate prep workouts into their schedule(16:18) - Scheduling strategies for volleyball athletes and how to plan around match days(17:17) - Tips for creating and adjusting workout schedules for maximum efficiency(18:15) - Future topics: tournament prep, in-season adjustments, and more(19:09) - Appreciation for the detailed programming and coaching quality(19:56) - Invitation to elite coaching programs and request for episode ideas(20:24) - Closing notes and upcoming episodesResources & Links:Apply for 1:1 Coaching VBSC Workout MembershipConnect with the Coaches:Coach Greg - Instagram | YouTubeNote:For personalized training advice, check out the link in the description for the elite coaching program tailored for volleyball athletes over 25. Resources & Links:VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches:Greg - YouTube | Instagram
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What this episode covers
Most volleyball players and coaches overlook one simple shift that can unlock consistent strength gains and peak performance—without overtraining. Discover how a flexible, science-backed training split can make your workouts more effective, easier to fit into any schedule, and keep your body fresh for every game. In this episode, Greg and the coaching team break down the most efficient training strategies tailored for volleyball athletes — whether you're in-season or off. You'll learn why three workouts per week can outperform traditional four-day splits, and how a strategic upper-lower-full approach maximizes results while preserving recovery. Get insider tips on scheduling workouts around your match days, the importance of in-season maintenance routines, and how to adapt your lifting to match your volleyball schedule. We also explore the common pitfalls of overtraining and the benefits of smarter programming, including how to keep your muscles fresh for explosive jumps and quick movements that dominate the court. Plus, discover the secret weapon of preseason and tournament prep days — low-intensity activation that primes your nervous system and improves performance without fatigue. This episode is perfect for volleyball players, coaches, and fitness enthusiasts who want a smarter approach to training. Whether you're struggling to balance workouts and match schedules or looking to break through a plateau, you'll walk away with actionable strategies to elevate your game. Don't miss this chance to optimize your training and start playing at your best — consistently.
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Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2
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