The VBSC Podcast

In-Season Training & Tournament Day Nutrition: How to Peak When It Matters"

Episode Summary

In this episode of the VBSC Podcast, host Greg Herceg is joined by coaches Gerry, Sarah, and Dion to dive deep into in-season training and tournament preparation for volleyball players of all levels. The crew kicks things off by redefining what "in-season" actually means for adult rec players and year-round athletes — and how to structure your training periodization around the tournaments that matter most to you. Greg breaks down the VBSC in-season training framework: a full-body recovery day, a heavy lifting day, and a pre-competition prep day designed to help you feel explosive and fresh on game day. Dion shares how he managed a nine-month professional indoor season, and Coach Sarah offers a valuable perspective on working with growing high school athletes who are on the court four or more times a week. From there, the conversation shifts to tournament day nutrition. Greg shares the fueling strategy he refined over years of experimentation — emphasizing carbohydrates over protein during competition, his go-to foods (bananas, rice cakes with peanut butter and honey, trail mix, and Snickers), and why honey is his number one performance hack. Gerry adds his take on front-loading carbs and relying on foods your body already knows. The group also covers hydration strategy, electrolyte supplementation, and the golden rule: no new foods, drinks, supplements, or exercises during tournament week. The episode wraps with practical tips for surviving and competing through multi-day tournaments — including recovery between days, smart energy management during pool play, ice baths, and the importance of sleep and over-hydrating.

Episode Notes

Topics Covered:

In-Season Training

• How to define "in-season" when you play year-round or only tournament-to-tournament
• Using your most important tournament as the anchor for your periodization
• The VBSC in-season training structure: Full body recovery day + heavy lifting day + prep day (~2.5x/week)
• What the pre-competition prep day looks like: mobility, low-impact explosive work (kettlebell swings, med ball throws, pogo hops), core, and stretching
• Why partial range of motion is preferred for heavy lifts during the season
• How Dion structured his 9-month professional indoor season (3x/week upper/lower/full)
• Two-day full body programming for athletes with longer or more demanding seasons
• Coach Sarah's approach to high school athletes who are still growing and playing 4x/week on court
• The importance of cycling between weight room focus and volleyball focus throughout the year

Tournament Day Nutrition

• Why protein during competition is largely unnecessary
• Best foods for tournament day: bananas, rice cakes with peanut butter and honey, oatmeal, trail mix, fruit, candy/candy bars
• Greg's #1 hack: keep honey in your bag at all times for a quick energy boost
• Gerry's strategy: front-loading carbs (sourdough toast, rice) and leaning on bananas throughout the day (6–10 on a tournament day)
• Caloric demands of a beach doubles tournament: up to 7,000 calories
• The golden rule: No new foods, drinks, supplements, or exercises during tournament week
• How Greg discovered agave negatively affected his mood/temperament during play

Hydration

• Keeping water and electrolytes in separate containers
• Hydrate more than you think you need to — if you're thirsty, you're already behind
• Greg's go-to electrolyte brands: LMNT, ReLYTE by Redmond Real Salt, LYTES by ATH Sport
• Pickle juice as an emergency cramping remedy

Surviving Multi-Day Tournaments

• Nothing replaces playing consecutive multi-day tournaments to physically prepare your body
• Recovery between days: nutrition, hydration, sleep, and ice baths/ice packs for inflammation management
• Ice as a short-term tool to reduce swelling and get through the next day
• Smart energy management: save your swings in pool play when the outcome doesn't matter
• Prioritizing high-quality sleep over nighttime social activities

Find the Coaches:

- Greg Herceg: @TheVolleyballStrengthCoach (Instagram & YouTube) | @VBStrengthCoach (TikTok)

• Gerry: @GerryPlaysBeach (Instagram)
• Dion: @DionLala (Instagram)
• Sarah: @VolleyballCoachSarah (Instagram)

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