Programing Volleyball Training & Scheduling: Expert Insights from the VBSC Podcast Episode 2

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:

• Apply for 1:1 Coaching 
• VBSC Workout Membership

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