The VBSC Podcast
Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2
Episode Summary
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.
Episode Notes
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 players
- How to adapt programming for in-season vs. off-season training
- The importance of recovery and consistency for busy athletes
- Scheduling tips: fitting workouts into volleyball practice and game days
- The role of full-body, upper/lower splits, and prep workouts in season
- Experiences from professional and collegiate athletes on training variations
- Tips for designing personalized training schedules around matches and tournaments
- How 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 episodes
Resources & Links:
Connect with the Coaches:
Note:
For personalized training advice, check out the link in the description for the elite coaching program tailored for volleyball athletes over 25.