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Table 5: Sample workout week for a volleyball player appears below

Day Workout Diet

Mon: Weight training, Lowcarb

Tue: Weight training (depending on split) Lowcarb

Wed: Metabolic conditioning (run, bike, intervals) Lowcarb

Thu: Metabolic conditioning (run, bike, intervals) Lowcarb

Fri: Depletion workout Lowcarb

Sat: Volleyball scrimmage or match Continue carb-up

Sun: Skills drills, interval training Continue carb-up

For most power athletes, the CKD is probably best used during the off-season when
relatively less high-intensity training is being performed. During the season, a moderate to high
carb diet will provide better performance.

Summary

Although the ketogenic/CKD is not ideal for most strength and power sports, it is a viable
option for use during the off-season by those athletes who need to lose bodyfat while maintaining
high intensity exercise performance.

Section 3: Endurance athletes

Of all the types of exercise, low-intensity endurance exercise can be sustained by a
ketogenic diet. Individuals who are involved in endurance activities can therefore use a ketogenic
diet during their training. It should be recalled from chapter 18 that high-intensity aerobic
exercise above the lactate threshold can not be optimally sustained without carbohydrates. As
well, most individuals find that their overall performance is higher on a carb-based diet.

For optimal endurance performance, some combination of aerobic training below and near
LT as well as high-intensity intervals will be necessary. In general, endurance athletes tend to
emphasize lower-intensity training during the off-season, incorporating more high-intensity
efforts as the racing season draws near. As it is impossible to outline an entire annual plan for
different endurance sports, athletes should keep the following guidelines in mind.

1. A standard ketogenic diet (SKD) can only sustain exercise intensities of 75% maximum heart
   rate and below. Endurance athletes in their off-season, performing primarily long duration, low-
   intensity training may benefit from the SKD.


2. For exercise intensity above 75% of max. (interval training or races), carbs will absolutely be
   necessary and the CKD or TKD is suggested. Interval training can be performed during the carb-
   up or the day or two afterwards. The rest of the week’s training sessions can be long-duration