Welcome back to the VBSC Podcast! This week, Greg brings together the entire coaching staff for a conversation about the strength and conditioning myths they each believed early in their careers — and what changed their minds.

Coaches featured in this episode:

Dion — @dion.lala on Instagram
CeCe — @coachccvb on Instagram & TikTok
Gerry — @jerryplaysbeach on Instagram
Sarah — @volleyballcoachsarah on Instagram

Myths covered in this episode:

🏐 Myth #1 — You have to be skinny to be a top-tier volleyball player (Dion) Dion shares how TJ DeFalco's infamous bulk and Darlan de Souza's dominance changed the way he thinks about body composition and performance.

🏐 Myth #2 — Athletes shouldn't lift in-season (CeCe) CeCe breaks down the difference between off-season and in-season training, why periodization matters, and how maintaining strength through the season reduces injury and keeps performance high at crunch time.

🏐 Myth #3 — You have to practice super hard so games feel easy (Gerry) Gerry makes the case for zone two cardio and aerobic base building — and why going all-out every practice is a recipe for burnout, not improvement.

🏐 Myth #4 — More volleyball volume equals better volleyball (Sarah) Sarah shares how returning from injury with a focused S&C program made her a better player than simply logging more court time ever did.

🏐 Myth #5 — Core training must be done in braced positions (Greg) Greg explains why rotational and multi-planar core work belongs in every volleyball athlete's program — not just anti-rotation exercises.

🏐 Myth #6 — Exercises must meet a specific range of motion standard to count (Greg) Greg challenges the idea of applying powerlifting movement standards to volleyball athletes, and why a smarter approach to range of motion can reduce injury risk without sacrificing results.

Follow Greg & the VBSC:

Instagram & YouTube: @thevolleyballstrengthcoach
TikTok: @vbstrengthcoach

If you enjoyed this episode, please subscribe, leave a review, and drop a comment letting us know what myths we should tackle next!

Resources & Links:

VBSC Coaching Application (Link to apply for personalized volleyball coaching)

Connect with Coaches:

Greg - YouTube | Instagram

tj defalco