EPISODE · Feb 2, 2026 · 18 MIN
VBSC Podcast Episode 1: Volleyball Vertical Gains with Triphasic Training
from The VBSC Podcast · host Greg Herceg
Discover how a dedicated volleyball coaching team discusses innovative training methodologies, including triphasic training, and how they adapt advanced lifting techniques for adult athletes. Learn practical insights on programming, progressions, and enhancing athletic performance on and off the court.Key Topics:Introduction to the coaching team and their volleyball backgroundsOverview of the training system used for adult volleyball playersExplanation of triphasic training and its phases (eccentric, isometric, concentric)Benefits of extended tempo phases for strength and tendon healthPersonal success stories with triphasic training, including injury recoveryScaling advanced training techniques for non-elite athletesVariations in overload eccentric training for athletic transferPractical application of fast eccentrics and deceleration in sportHow to adapt training variables to overcome plateaus and keep progressingUpcoming podcast initiatives and client offerings for dedicated volleyball athletesTimestamps: 00:00 - Introduction to VBSC podcast and coaching staff 00:28 - Coaches' backgrounds and volleyball experience 01:12 - Overview of training focus for adult volleyball players 02:01 - Introduction to triphasic training and its origins 03:01 - Deep dive into triphasic phases: eccentric, isometric, concentric 04:00 - Extending tempo phases for better results 05:05 - Client insights on tempo adjustments and progress 07:21 - Personal success story: injury recovery and strength gains 08:26 - Science behind tendon strengthening through triphasic tempo 09:14 - Limitations of initial triphasic results and advancements 10:14 - Overloaded eccentric training for improved athletic performance 11:10 - Incorporating sport-specific fast eccentrics 12:39 - Structuring training cycles for progressive overload 13:35 - Outcomes and impression of current training methodologies 15:13 - Benefits of variety and new challenges in training 16:25 - Scaling triphasic principles for general population 17:25 - Personal testing and ongoing development with these methods 17:55 - Wrap-up, future podcast plans, and coaching opportunities Note: This episode emphasizes practical adaptation of advanced training for adult volleyball athletes, highlighting program flexibility, injury prevention, and continuous improvement. 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
Unlock the training secrets that took a volleyball coach from plateau to peak performance — and how you can apply them today. Whether you're a competitive athlete or just love the game, discover the innovative strategies that are driving real results for volleyball players over 25. In this episode, Greg and his coaching team peel back the curtain on the game-changing system they've refined for adult volleyball athletes. They reveal how extending training phases, leveraging triphasic principles, and mastering tempo training can accelerate strength gains and reduce injury risk. Coach Dion shares how triphasic training helped him overcome tendinopathy and shatter his previous strength limits, while Coach Cece emphasizes the importance of customizing progressions for faster results. Coach Sarah dives into the fun and measurable elements of this approach—making gains exciting again. You'll discover: The core principles behind triphasic training and why the timing of each phase matters How tempo training creates new pathways for strength and injury prevention Why longer training phases lead to better, more consistent gains Practical tweaks, like overload eccentric exercises and fast eccentrics, that transfer directly onto the court How to adapt high-level athlete training strategies for everyday volleyball players Without these insights, you're risking stagnation, plateaus, and missed opportunities to elevate your game. This is your chance to unlock breakthrough results with proven methods that elevate both performance and longevity. Perfect for adult volleyball players, coaches, or fitness enthusiasts eager to push past limits—this episode provides no-nonsense tactics you can implement today. Whether you're stuck in a plateau or hungry for new gains, these ideas will reshape your training mindset—and your results. Join us for insider tips that bring high-level training down to earth, making the impossible possible for volleyball players of all levels. Hit play now and start your transformation.
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VBSC Podcast Episode 1: Volleyball Vertical Gains with Triphasic Training
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