The VBSC Podcast
Back in Action | Beach-to-Indoor Prep, Coaching Changes & Greg Un-Retires (Again)
Episode Summary
VBSC Podcast is back! After a month-long hiatus, Greg Herceg is joined by assistant coaches Dion and Gerry to catch up on business updates, personal news, and a deep dive into transitioning from beach to indoor volleyball. Business Updates: Coach CeCe has moved on to a full-time role after two years with the team — huge shoutout to her. With her departure, Dion and Gerry have absorbed a wave of new clients and the team is actively hiring another coach to keep up with growth heading into the busy season. Personal Updates: Gerry recaps a grueling run at the FUDs tournament — five days of volleyball with 25–38 mph wind gusts and WHOOP recoveries as low as 11%. Dion shares his brother's wedding (a 1% WHOOP recovery of his own), a new house, his fiancé playing pro volleyball in France, and a torn meniscus he's waiting to get surgically repaired. Greg announces he's un-retired from indoor volleyball for the third time, rejoining his Cleveland VLA team, hitting 218 lbs (his lightest since college), and expecting baby #2 in February. Main Topic — Beach to Indoor Transition: The coaches break down how to physically prepare for the switch from beach/grass to indoor volleyball, including: Shifting plyometric programming from deep-tier (beach) to fast ground-contact movements (indoor) Gradually ramping up volume and intensity — don't jump straight into full indoor hours Tendon prep with isometrics and slow-rep protocols for Achilles and patellar tendinopathy Rebuilding hitting power — indoor requires significantly more swing force than beach, and your shoulder and back need time to adapt Greg's approach of playing libero first to accumulate court contacts without the full impact of jumping The episode wraps with a tease about upcoming in-person training opportunities and a call to subscribe, comment, and suggest future guests.
Episode Notes
Episode Notes
- 0:00 — Intro (Dion takes over hosting duties)
- 0:16 — Greg welcomes everyone back after a month-long hiatus
- 0:52 — Business update: Coach CeCe departs after two years, client redistribution
- 1:49 — Actively hiring a new coach ahead of the busy season
- 2:27 — Episode overview & indoor volleyball transition topic intro
- 2:52 — Personal updates begin
Gerry's Update
- 3:16 — FUDs tournament recap: five-day volleyball bender in 25–38 mph winds
- 4:49 — WHOOP recoveries as low as 11% post-tournament
- 5:08 — Idea for a future guest: post-FUDs recap with WHOOP data
Dion's Update
- 5:29 — Brother's wedding & a 1% WHOOP recovery
- 6:02 — Absorbing new clients while fiancé plays pro volleyball in France
- 6:24 — Bought a house & torn meniscus surgery update
Greg's Update
- 7:15 — Un-retired from indoor volleyball for the third time, back on the Cleveland VLA team
- 7:38 — Baby #2 due in February & weight loss journey
- 8:16 — Hits 218 lbs — lightest since college
Beach-to-Indoor Transition (Main Topic)
- 9:03 — Overview: why your body isn't ready for indoor impact after a beach/grass summer
- 9:21 — 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 drills
- 10:19 — Deep tier vs. fast ground-contact plyometrics explained
- 11:38 — Gerry: take the volume transition gradually — don't jump straight into full indoor hours
- 12:50 — Dion: tendon stress increases indoors — add isometrics & tendon-strengthening work
- 14:10 — 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 3–4/10
- 16:11 — You can't rely on just playing to get prepped
- 16:34 — 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 force
- 19:10 — Client example: hitting lines at full power to rebuild swing speed
- 19:59 — Shoulder & back prep reminder; upcoming in-person training announcements
- 20:53 — Outro: subscribe, comment with topic/guest suggestions