The VBSC Podcast

Adult vs. Youth Volleyball Training: What Actually Changes at 25+

Episode Summary

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.

Episode Notes

In this episode, Greg Herceg (The Volleyball Strength Coach) sits down with the VBSC coaching staff — Coach Dion, Coach Cece, and Coach Sarah — to break down the key differences between training adult volleyball players (25+) and training high school or college-age athletes. Whether you're a recreational adult player, a club coach, or a strength coach working with volleyball athletes, this episode is packed with practical insights.

Topics Covered:

[Scheduling & Programming]

• Why full-body, 3x/week programs work well for college athletes but often fall short for adults
• How the VBSC team uses upper/lower splits to give adult clients more scheduling flexibility
• The importance of eliminating barriers and helping clients plan their training week in advance

[Exercise Selection]

• Building a bodyweight foundation before progressing to loaded movements
• Why younger athletes need to "learn their bodies" first — especially during rapid growth phases
• How training experience among youth athletes has improved significantly over the past decade
• Meeting athletes where they are and progressing at an individualized rate

[Compliance & Motivation]

• The literal and figurative "drive" difference between teens and adults
• Why adult clients tend to have higher compliance — and how to leverage that
• Structuring simple, home-friendly programs to keep younger athletes consistent

[Recovery]

• How recovery capacity decreases with age and why that has to be built into programming
• Reducing workout volume and duration without sacrificing results
• Why "not recovering" makes even the best-written program ineffective

[Seasonality & Periodization]

• The challenge of periodizing for adult players who play volleyball year-round
• How to identify a client's "peak performance window" and build their program around it
• Why adult players sometimes need to play less volleyball to actually get better
• Comparing in-season vs. off-season programming for high school, college, and adult athletes

Connect with the Coaches:

• Coach Cece — Instagram & TikTok: @CoachCeceVB
• Coach Dion — Instagram: @DionLala
• Greg Herceg / The Volleyball Strength Coach — YouTube & Instagram: @The.Volleyball.Strength.Coach | TikTok: @VBStrengthCoach

About the VBSC Podcast: The VBSC Podcast is dedicated to volleyball strength & conditioning and everything related — built specifically for the adult volleyball player. New episodes every week.