Aug 12, 2026 · 23 min · 11 segments
- 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…
Well, let's start with the big idea of that, like, especially with volleyball players, you know, lifting weights and everything like that is becoming much more popular.
People are understanding they have to do it, that it's not, you can't just go play volleyball and hit your volleyball peak.
And so I wanna start off with the idea that doing anything is gonna be better than doing nothing.
So if you're going to the gym and you're doing something, even if it's not the optimal volleyball program, it's better than doing nothing.
So, like, I don't wanna dissuade people from going to the gym and doing things because it might go against what we say.
But at the same time, there, you know, if you're listening to this podcast or if, if you follow us on social media, you are most likely looking to optimize volleyball perfo- performance, like jumping higher, hitting harder, uh, injury prevention, all those type of things.
And so getting into that, I wanna say that I think the biggest thing you have to think about where it's like, well, should my program be, should, should my workout program look like volleyball? Like, how specific should my program be? The biggest consideration is how often you play volleyball, and so I like to say specificity is based on frequency.
And that's the specificity of your workouts is based on your volleyball frequency.
So if you're playing volleyball three or four or five times a week, your workout programs should be very general.
We have a lot of people, like I'll, you know, post on Instagram, like different, uh, schedules and things like that, and people are like, "Well, I play every day." And it's like, okay, then your workout program is gonna be very general.
It's like squat, hinge, push, pull, core, shoulder accessory exercise, you know? But if you're like me and you play like once a week, maybe twice a week, maybe once every other week, then your workout program needs to be a lot more specific because you have to, like, hit these different athletic qualities that you're not getting because you're not playing volleyball as frequently, like the rotation and the, you know, the shoulder draw and the approach jumps and the arm swing mechanics and those type of things.
And that's also meaning that you are physically prepared for volleyball when the time comes for you to do that one thing.
It's like, okay, you know, how often are you playing, and how specific do you make it from there? So I wanna just go around and get some thoughts from you guys, 'cause we have, like, a lot of different personal experiences with this.
Well, let's start with the big idea of that, like, especially with volleyball players, you know, lifting weights and everything like that is becoming much more popular.
People are understanding they have to do it, that it's not, you can't just go play volleyball and hit your volleyball peak.
And so I wanna start off with the idea that doing anything is gonna be better than doing nothing.
So if you're going to the gym and you're doing something, even if it's not the optimal volleyball program, it's better than doing nothing.
So, like, I don't wanna dissuade people from going to the gym and doing things because it might go against what we say.
But at the same time, there, you know, if you're listening to this podcast or if, if you follow us on social media, you are most likely looking to optimize volleyball perfo- performance, like jumping higher, hitting harder, uh, injury prevention, all those type of things.
And so getting into that, I wanna say that I think the biggest thing you have to think about where it's like, well, should my program be, should, should my workout program look like volleyball? Like, how specific should my program be? The biggest consideration is how often you play volleyball, and so I like to say specificity is based on frequency.
And that's the specificity of your workouts is based on your volleyball frequency.
So if you're playing volleyball three or four or five times a week, your workout programs should be very general.
We have a lot of people, like I'll, you know, post on Instagram, like different, uh, schedules and things like that, and people are like, "Well, I play every day." And it's like, okay, then your workout program is gonna be very general.
It's like squat, hinge, push, pull, core, shoulder accessory exercise, you know? But if you're like me and you play like once a week, maybe twice a week, maybe once every other week, then your workout program needs to be a lot more specific because you have to, like, hit these different athletic qualities that you're not getting because you're not playing volleyball as frequently, like the rotation and the, you know, the shoulder draw and the approach jumps and the arm swing mechanics and those type of things.
And that's also meaning that you are physically prepared for volleyball when the time comes for you to do that one thing.
It's like, okay, you know, how often are you playing, and how specific do you make it from there? So I wanna just go around and get some thoughts from you guys, 'cause we have, like, a lot of different personal experiences with this.
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