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

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) Subscribe & Support: If you found this episode helpful, please subscribe to the podcast and leave a review — it means the world to us. Watch the full video on YouTube and follow us on social media for more volleyball strength and conditioning content. Resources & Links: VBSC Coaching Application (Link to apply for personalized volleyball coaching) Connect with Coaches: Greg - YouTube | Instagram