The VBSC Podcast

Specificity vs. General Programming: The Volleyball Strength Formula

Episode Summary

In this episode of the VBSC Podcast, Coach Greg Herceg is joined by Coach Gerry and Coach Dion to break down one of the most common training questions they get: how specific should your workout program actually be? The coaches explain their core principle — specificity is based on frequency. If you're playing volleyball several times a week, your gym program should stay general (squat, hinge, push, pull, core, shoulder accessory work), since you're already getting volleyball-specific movement patterns on the court. But if you're only playing once a week or less, your program needs to get more specific, targeting the athletic qualities you're missing, like approach jumps, arm swing mechanics, and rotational power. Drawing from their own experience playing and coaching at various levels, the team shares real client examples — from an athlete needing more explosive power output despite elite strength numbers, to a player blending a general CrossFit-style program with volleyball-specific weekend training. They also caution against exercises that look specific but may actually reinforce bad mechanics. The episode wraps up with a practical periodization framework: starting a season general in the off-season (building strength, muscle, and conditioning), then progressively increasing specificity through triphasic, complex, and contrast training phases as a key tournament or season approaches — before becoming more general again once in-season play ramps up.

Episode Notes

• 0:00 — Intro: Coach Greg Herceg welcomes the coaching staff (Dion, Sarah, and Gerry) to discuss training specificity vs. general programming for volleyball athletes.
• 2:07 — Core principle: specificity is based on frequency — the more you play volleyball, the more general your gym program should be, and vice versa.
• Coach Dion shares his experience adjusting specificity based on how often he was practicing while playing professionally overseas.
• Discussion on how some exercises that look sport-specific (e.g., hitting into immovable objects, certain rotational drills) can actually reinforce poor mechanics.
• Coach Gerry and Coach Sarah discuss in-season vs. off-season programming differences for their athletes, including younger and provincial-level players.
• 12:37 — Client case study: Sebastian's program, built around converting raw strength into fast force expression for jumping.
• Discussion on customization vs. specificity, and how "specific-looking" exercises (like landmine cleans) aren't always more specific than general ones (like power cleans).
• Client example: Sandra, who blends a general CrossFit-style program with VBSC's volleyball-specific weekend training.
• 18:15 — Periodization walkthrough: using a "train for Waupaca" example to map out a full year — general GPP in the off-season, progressing through triphasic, complex, and contrast training phases as the season approaches, then back to general once in-season play ramps up.
• Outro: calls to subscribe, drop topic suggestions in the comments, and episode number check-in (episode 18).