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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

- Speed/Jump/Plyo Training

After Weight Training

- 4 days/week

Weight Training

​Off Season

Track and Field Athlete (300m, 400 m)

- Weight Training 4 days/week

- Speed/Jump/Plyo Training

After 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

- Speed/Jump/Plyo Training

After Weight Training

- 4 days/week

Weight Training

​Off Season

Track & Field (800m+), Swimmer 800m, Marathon

- Weight Training 3 days/week

- Speed/Jump/Plyo Training

After Weight Training

- 4 days/week

Weight Training

​Off Season

MMA, Boxer, Golfer, Pole Vault, Wrestler, Swimmer <200m

- Weight Training 4 days/week

- Speed/Jump/Plyo Training

After Weight Training

- 4 days/week

Weight Training

​Off Season

Baseball, Hockey

- Weight Training 4 days/week

- Speed/Jump/Plyo Training

After 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

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