IS IT REALLY coming home? England are through to the semi-finals of the 2026 FIFA World Cup, and for the first time in a long time it feels like football’s most coveted trophy might soon be back in English hands. That’s in no small part due to the performances of Jude Bellingham, who has carried the team on his back with six goals during the tournament.
Bellingham has long been touted as a future Ballon d’Or winner, but it now feels like he’s properly announced himself as the world’s best midfielder. At 23, Bellingham possesses levels of composure and maturity that bely his age. But it’s his physical traits that make him such an imposing presence. His athleticism and physicality means he can cover vast swaths of the pitch, and his relentless engine allows him to be a constant threat with forward runs.
Nearly every footballer has an intensive training regimen and strict diet. What is it about Bellingham’s that sets him apart? That’s what we’re here to unpack. These are the workout, nutrition and mindset tips that have made Bellingham football’s most exciting young player.
Jude Bellingham's training
The exact content of Bellingham’s training routine is, understandably, private. But every so often we get a glimpse into his workouts. In a video shared on Real Madrid’s YouTube channel, we see Bellingham warming up with some muscle strengthening work before ball circulation and pressing drills. The players then complete various running and situational drills. In another clip, Bellingham can be seen pushing sleds, doing lunges, landmine pressing and doing lateral walks with a resistance band.
As you’d expect, Bellingham also spends plenty of time in the weight room. His routine is built around compound movements, and he’s been seen performing bench press, squats, deadlifts, single leg box jumps and Bulgarian split squats.
His cardio routine is equally comprehensive. But considering the volume of cardio he does on matchday, it’s no surprise that Bellingham doesn’t do much long-distance running for training. Instead, his focus is on sprints and building explosiveness with short-burst exercises like high knees and plyometrics.
It’s all fairly standard stuff for an elite player. But Bellingham does do some stuff that’s more niche. Take, for example, the futuristic oxygen masks he often wears during training. The masks can simulate high altitude conditions for what is also known as hypoxic training. This triggers the production of red blood cells and increases cellular energy efficiency, ultimately improving how the body delivers and uses oxygen.
The masks also play a role in collecting data. “The mask aids in monitoring oxygen and carbohydrate levels – essential metrics that guide us and understanding the player’s immediate physical state,” Antonio Pintus, Real Madrid’s head physical coach, said in an interview with Real Madrid TV. “The results then assist us in tailoring our training approach, or at the very least, provide a framework for the team’s collective efforts.”
During the World Cup, Bellingham has been wearing Hytro Blood Flow Restriction shorts while training. These work by applying pressure to the top of the limbs, reducing the amount of blood leaving the working muscles. Oxygen-poor blood begins to pool, creating the sort of internal environment normally associated with much harder work. In plain English: light exercise suddenly asks a lot more of your muscles.
Jude Bellingham's diet
Bellingham regularly covers more than 10 kilometres in a match and burns plenty of calories in training, so his diet is important. Up until 2024 he worked with football nutrition guru Alberto Mastromatteo, who is known for his no-thrills diet plans consisting of rice, oats, quinoa, vegetables, fish and some lean meat.
In interviews, Bellingham has said that his favourite meal is baked beans with eggs. It’s probably not what you imagine elite athletes eating, but it is high in protein and fibre. Bellingham has also said that his favourite dessert is a chocolate fudge brownie. Clearly, he’s not averse to a cheat meal.
Jude Bellingham's mindset
While athletes are often built up as invincible figures, Bellingham has been open about the mental challenges posed by his profession. “There’s been times where I’ve felt vulnerable, doubted myself and needed someone to talk to – and, instead, I’ve tried to keep up this macho athlete image of, ‘I don’t need anyone’,” he said on World Mental Health Day in 2025. “The truth is that I do, everyone does. And you’ll feel a lot better from talking about your feelings and emotions.”
“I still think athletes are seen as people who should shut up and take it, which is an old-fashioned outlook,” Bellingham continued. “That hate can be really tough for athletes – and I can really empathise with those who struggle with their mental health.”
Bellingham’s willingness to be open about his mental health has only strengthened his game. “I always try to keep my confidence high, whether it’s through self-reassurance, or accepting the fact that I won’t complete every pass, I won’t beat every player or score and win every game,” he said. “The more comfortable you are with that then the more comfortable you are with knowing you’re not perfect.”
