How I Train: Timothy Granaderos

Watch the "13 Reasons Why" actor show off his soccer skills.

When Timothy Granaderos was cast as Monty, an intimidating, two-sport athlete, he joined a group of actors in what would become one of the most popular and controversial shows on Netflix: 13 Reasons Why. Granaderos was no stranger to the family-like vibe of the close cast, having played on the Michigan State soccer team for four years. "I can't even explain to you the bond you make with teammates,” he says.
 
While his soccer career was sidelined due to acting, Granaderos still works out five days a week and is an enthusiastic MLS fan. This summer, Furthermore introduced Granaderos to Dae Green, a Tier X coach at Equinox Sports Club San Francisco who used to compete professionally in Brazil. Watch in the video above as the two go through a series of soccer-inspired drills. To try them yourself, follow the guidelines from Green below.

Find out how he gets motivated for his workouts and more here.
 

The Workout:

Do 2 to 3 sets of all moves below for a total-body workout that boosts speed, power, and strength.


1. Shadow Volley to 12" Box Cross-Over
Complete 8 to 10 round trips.



2. 24" Box Jump 
Complete 8 to 10 box jumps. Focus on landing softly with heels flat, knees bent, chest and eyes up.



3. Side Volley
Complete 30 to 45 seconds of work, alternating throws to left and right foot.

 

4. Resistance Band Sprint 
Sprint 20 to 30 meters, then rest. Repeat for a total of 80 to 100 meters, then switch partners. That’s one set.



5. Resistance Band Defensive Back Pedal Sprint
Sprint 20 to 30 meters, then rest. Repeat for a total of 80 to 100 meters, then switch partners. That’s one set.
  


6. Lateral Lunge to Medicine Ball Toss
Complete 30 seconds of work per side, then switch partners. Choose a medicine ball between 10 to 20 pounds depending on skill level.



7. Jump Rope
Vary patterns and jump for 1 to 2 minutes for one set. 



8. 24" Box Jump to Single-Leg Balance
Do 5 to 8 reps on each leg. ***Only complete 1 to 2 sets.



9. Speed Dribble to Lateral Box Shuffle (6" to 12" Box)
Dribble between feet 4 to 6 touches, then hop over box. Repeat. Complete as many round trips as possible in 30 to 45 seconds. That’s one set. 


Video by Brent Mata; Photography by Sara Swaty; Location: Equinox Sports Club LA