Back in Action | Beach-to-Indoor Prep, Coaching Changes & Greg Un-Retires (Again)

**Episode Notes** - **0:00** — Intro (Dion takes over hosting duties) - **0:16** — Greg welcomes everyone back after a month-long hiatus - **0:52** — Business update: Coach CeCe departs after two years, client redistribution - **1:49** — Actively hiring a new coach ahead of the busy season - **2:27** — Episode overview & indoor volleyball transition topic intro - **2:52** — Personal updates begin **Gerry's Update** - **3:16** — FUDs tournament recap: five-day volleyball bender in 25–38 mph winds - **4:49** — WHOOP recoveries as low as 11% post-tournament - **5:08** — Idea for a future guest: post-FUDs recap with WHOOP data **Dion's Update** - **5:29** — Brother's wedding & a 1% WHOOP recovery - **6:02** — Absorbing new clients while fiancé plays pro volleyball in France - **6:24** — Bought a house & torn meniscus surgery update **Greg's Update** - **7:15** — Un-retired from indoor volleyball for the third time, back on the Cleveland VLA team - **7:38** — Baby #2 due in February & weight loss journey - **8:16** — Hits 218 lbs — lightest since college **Beach-to-Indoor Transition (Main Topic)** - **9:03** — Overview: why your body isn't ready for indoor impact after a beach/grass summer - **9:21** — Shifting plyometric programming from deep-tier (beach) to fast ground-contact (indoor) - **9:48** — Getting contacts on the floor: shoes, low-intensity plyos, blocking & change-of-direction drills - **10:19** — Deep tier vs. fast ground-contact plyometrics explained - **11:38** — Gerry: take the volume transition gradually — don't jump straight into full indoor hours - **12:50** — Dion: tendon stress increases indoors — add isometrics & tendon-strengthening work - **14:10** — Slow-rep protocols for Achilles & patellar tendinopathy (6–8 sec eccentric & concentric) - **15:44** — Exercise examples: elevated goblet squats, single-leg calf raises; pain tolerance at 3–4/10 - **16:11** — You can't rely on just playing to get prepped - **16:34** — Greg's VLA tryout experience, playing libero first, & new Way of Wade shoes (discount code in description) - **17:50** — Hitting power differences: beach "nerfs" your swing — indoor requires much more force - **19:10** — Client example: hitting lines at full power to rebuild swing speed - **19:59** — Shoulder & back prep reminder; upcoming in-person training announcements - **20:53** — Outro: subscribe, comment with topic/guest suggestions Resources & Links: - [VBSC Coaching Application](www.vb-sc.com/elite) (Link to apply for personalized volleyball coaching) Connect with Coaches: - Greg - YouTube | Instagram