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

Page: https://stenobird.com/podcast/the-vbsc-podcast-7690616/in-season-training-tournament-day-nutrition-how-to-peak-when-it-matters
Text version: https://stenobird.com/podcast/the-vbsc-podcast-7690616/in-season-training-tournament-day-nutrition-how-to-peak-when-it-matters.md
Podcast: [The VBSC Podcast](https://stenobird.com/podcast/the-vbsc-podcast-7690616)
Published: 2026-06-03T13:30:35+00:00
Episode link: https://the-vbsc-podcast.simplecast.com/episodes/in-season-training-tournament-day-nutrition-how-to-peak-when-it-matters-yO6Wf0va
Audio file: https://cdn.simplecast.com/media/audio/transcoded/ed252846-7925-4231-ac2e-efba3f0702fa/3ce8cb3b-5580-4897-812d-0d83c36e2dea/episodes/audio/group/35970a91-f5f2-4fab-9c16-9925478ea531/group-item/22531a64-0028-460b-95a9-57d90ca4a8b8/128_default_tc.mp3?aid=rss_feed&feed=9d9C7DkL
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JSON: https://stenobird.com/v1/public/podcasts/the-vbsc-podcast-7690616/episodes/in-season-training-tournament-day-nutrition-how-to-peak-when-it-matters
Duration seconds: 1836

## Resource

In this episode of the VBSC Podcast, host Greg Herceg is joined by coaches Gerry, Sarah, and Dion to dive deep into in-season training and tournament preparation for volleyball players of all levels. The crew kicks things off by redefining what "in-season" actually means for adult rec players and year-round athletes — and how to structure your training periodization around the tournaments that matter most to you. Greg breaks down the VBSC in-season training framework: a full-body recovery day, a heavy lifting day, and a pre-competition prep day designed to help you feel explosive and fresh on game day. Dion shares how he managed a nine-month professional indoor season, and Coach Sarah offers a valuable perspective on working with growing high school athletes who are on the court four or more times a week. From there, the conversation shifts to tournament day nutrition. Greg shares the fueling strategy he refined over years of experimentation — emphasizing carbohydrates over protein during competition, his go-to foods (bananas, rice cakes with peanut butter and honey, trail mix, and Snickers), and why honey is his number one performance hack. Gerry adds his take on front-loading carbs and relying on foods your body already knows. The group also covers hydration strategy, electrolyte supplementation, and the golden rule: no new foods, drinks, supplements, or exercises during tournament week. The episode wraps with practical tips for surviving and competing through multi-day tournaments — including recovery between days, smart energy management during pool play, ice baths, and the importance of sleep and over-hydrating.

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## Transcript

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