| This is a bit advanced, but this is the workout on which Jim Liston has the best soccer players in the world. It is BRUTAL, but if you can do this one, you will be so far ahead of the other athletes that they won't even bother trying to compete. I like it because it will develop speed, power, strength, endurance, and agility and you don't really need a lot of equipment.
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Tug of war, x10. This isn't actually a full on tug of war, with Dunseth pulling Bivens or Halpenny across the room like the proverbial dead cat. It's the motions of a tug of war, alternating from “winning” to “losing”. As with most of the CATZ exercises, it encompasses a full range of body movements. This will become important later, so underline that for future reference.
The box jump, x12. Three boxes are lined up - one foot high, eighteen inches, and two feet. You jump onto the first two, and jump over the last.
Dolly jump and ducky walk, x2. It only sounds like Eric Cartman's tea party. Your feet are on a dolly (a little more sophisticated than a Federal Express box mover, but accurate for the purposes of this discussion). In the walk, you pull yourself forward for about ten yards, then push yourself backwards the way you came. The jump part is a sort of push-up that propels you forward. It sounds like a wonderful way to live out the lyric “Excuse me while I kiss this floor,” but no one introduced cartilage to carpet while I was there. Another common thread of these exercises is that there's a reason these are done by professional athletes instead of ordinary civilians.
Golf squat, x30. Get into a squat - closer to the floor, the better. Keep your back straight. Grasp a dumbbell in front of you, lift it over one shoulder, then the other.
Frog jumps - 4 laps. A rope ladder about a foot wide and five yards long (I suppose it doesn't have to be a rope ladder, but this is what they used) is placed in front of you, and you simply jump forward and over the ladder. Land on your outside foot, jump from your inside foot. No frogs were harmed in the course of this exercise.
Water buckets, x24. Much like the golf squat, only you place one leg in front of the other, you hold a dumbbell in each hand, and you turn your hips as you bring the weight upwards. No water was harmed in the course of this exercise.
Squat stance hold tricep extension, x15. This is an exercise that is crying out for a nickname, in my opinion.[Liston suggests “sumo stance tricep blaster.” I wonder how Musashimaru would do in a CATZ workout. Maybe Jack Edwards could announce it.]
Dumbbell push jerk, x12. So, you're in a squat, and you have weights in each hand. Jump upwards, lifting the weights over your head, and land with one leg extended in front, and one leg extended behind. Probably the calisthenic equivalent of walking and chewing gum at the same time, but I felt relieved that I didn't inadvertently brain myself while working out which leg was supposed to go forward.
Burpees, x12. An old standby - down into a squat, thrust legs back, do a pushup, bring the legs back, jump up, repeat.
Then the screamer. Three pushups, then one jump, high as you can. Then six pushups and two jumps. Then nine pushups and three jumps. Then twelve pushups and four jumps. Fifteen pushups, five jumps. And then back down the scale.  | 
