Recommended Workouts
Alternating Diet & Fitness recommends the following Weight Training workouts, Speed/Jump/Plyometric or Cardio workout given your athletic sport or fitness goals. Apply the proper method, reps, and rest principles between sets relative to your goal.
Aesthetic-Weight Loss. Maint. or Gain
- Weight Training 4 days/week
- Cardio After Weight Training
- 4 days/week
Weight Training
​Off Season
Track & Field Speed Athlete (100m, 200 m, High Jump, Long Jump), Basketball, Soccer, Football WR
- Weight Training 4 days/week
Weight Training
​Off Season
Track and Field Athlete (300m, 400 m)
- Weight Training 4 days/week
Weight Training
​Off Season
Football (RB, LB, TE, Lineman, CB, S), Track & Field Athlete (Shot Put, Discus), Bodybuilding
- Weight Training 4 days/week
Weight Training
​Off Season
Track & Field (800m+), Swimmer 800m, Marathon
- Weight Training 3 days/week
Weight Training
​Off Season
MMA, Boxer, Golfer, Pole Vault, Wrestler, Swimmer <200m
- Weight Training 4 days/week
Weight Training
​Off Season
Baseball, Hockey
- Weight Training 4 days/week
Weight Training
Longevity-Weight Loss. Maint. or Gain
- Weight Training 4 days/week
- Cardio After Weight Training
- 4 days/week
Weight Training