Team USA defender Megan Douty grew up watching her mother, Deborah, an avid skier and former intramural water polo player, go to the gym five days a week. No one in the Douty family had trained athletes for a living, but the Fair Haven, N.J., natives enjoyed the concept of fitness.

“I was always interested in how the body works,” Douty said. “[My mom] knows the importance of it and got me into the training I’ve been doing throughout my career. I’ve always had her to look up to.”

VITALS

Megan Douty
Team USA/New England Command

U.S. No. 29
College: Maryland ’15
Position: Defense
Height: 5-6
Front Squat: 195
Hang Clean: 175
Dumbbell Snatch: 65

In high school, Douty played soccer in the fall, ice hockey in the winter and lacrosse in the spring. By her sophomore year, she was in the gym with a trainer, aiming to set herself apart during the recruiting process by lifting weights while also understanding how to protect her body from injury. She became faster, stronger and better educated, understanding there’s a purpose behind each exercise.

Douty intended to become a physical therapist, inspired by her own experience recovering from a broken bone in her foot. But after graduating from Maryland with a degree in kinesiology in 2015, she decided instead to become a certified personal trainer.

“It was better for me to explore fields where I can just be with able bodies and help them reach their goals,” she said.

Together with her best friend and former Monmouth midfielder Alex Marino, who owns UnitedX Strength and Conditioning, Douty founded All Lax LLC, a lacrosse training company that incorporates skill work, strength and conditioning and nutrition for players ranging from youth through college.

“There is more to becoming an elite lacrosse player than just practicing lacrosse,” Douty said. “The amount of work and passion my trainers had really influenced me and motivated me to succeed, so I’m definitely trying to do that for the younger generation.”

Refuel and Recover

Post-workout

Protein shakes offer balance of protein and carbohydrates. “Protein is the building block of muscles and will help rebuild muscle tissue,” Douty said. “The carbohydrates will help restore my glycogen levels.”

Lunch

Douty’s mid-day meal consists of a lean protein (fish, chicken, chopped turkey meat), a complex carbohydrate (brown rice, sweet potatoes, quinoa) and a vegetable. “My parents own a seafood business, Lusty Lobster, so fish in on the menu pretty often,” she said.

Snack

Snack bar, rice cake with natural peanut butter, fruit or nuts and seeds, usually on the go.

Dinner

Simple. Same food groups as lunch.

Fluids

“Half my body weight in ounces is my goal each day,” Douty said.

Advanced Burpees

Works on … Quads, hamstrings, glutes, back, hip flexors, core, chest and shoulders
Helps with … Power and explosiveness for a quicker first step
Douty does … 4-5 sets of 10

1. Place a box about an arm's length away. Start in standing position.

2. Push your hips back and bend your knees into a squat.

3. Place your hands on the floor, inside your feet, and put all of your weight on them.

4. Jump back with your feet into pushup/plank position.

5. Do a full pushup.

6. Jump forward with your feet toward your hands into a frog-like position. 

7. Stand up straight and use your arms to propel you forward by swinging them back and jumping forward toward the box.

8. Raise your knees and land softly with both feet on the box. Land in a slight squat, with your back linear and your arms at your side. 

For Gym Mice

Try mountain climbers into tuck jumps. Tutorial by Blue Streak Sports Training at uslaxmagazine.com/fuel.

Battle Ropes

Works on … Upper body, core, back, and glutes
Helps with … Aerobic and anaerobic training, plus speed maintenance
Douty does … 5 sets of 45 seconds

1. Secure a rope to a wall or a weight.

2. Set up in a slight squat, with your feet underneath your hips.

3. Hold the ends of the ropes an arm's length away from the front of your hips. 

4. Move the ropes in a wave pattern — alternating up and down, keeping them together and quickly bringing them up and down to make a wave, slamming the ropes up and down or even using them for jumping jacks.

5. Engage your core, hips and legs. Do not rely solely on your arms.

For Gym Mice

Find a step or sturdy edge about six inches off the ground and alternate hands while in tall plank position. Tutorial by Blue Streak Sports Training at uslaxmagazine.com/fuel.

Front Squats

Works on … Quads, back, core, glutes, hip mobility, upper back and shoulders
Helps with … Defensive positioning, core strengthening, power and explosiveness
Douty does … 5 sets of 8 reps at 85 pounds

1. Grip the bar just outside your shoulders, palms facing up. 

2. Place the bar on the front side of your shoulders, under your neck, elbows up and parallel to the ground.

3. Align your feet underneath your hips/shoulders.

4. Pull your shoulder blades down and back.

5. Bend your knees, like sitting in a chair. Do not drop your chest or elbows.

6. Lower yourself until your thighs are parallel to the ground. 

7. Drive through your mid-foot, pushing the ground away from you, to stand up out of the squat.

For Gym Mice

Goblet squats. All you need is a weighted object, like a rock, ball, dumbbell or even the family cat. Tutorial by Blue Streak Sports Training at uslaxmagazine.com/fuel.