Men's Health June 12, 2026 0 Comments

Inside Sebastian Berhalter’s Secret Fitness Regimen That Could Make or Break His World Cup Debut

Imagine training your entire life for a moment that feels, well, just plain crazy. That’s exactly how 25-year-old Sebastian Berhalter describes making the World Cup roster for the U.S. Men’s National Soccer Team. This isn’t just any tournament debut for Sebastian—it’s stepping into a legacy. His father, Gregg Berhalter, not only played in the 2002 and 2006 World Cups but also coached Team USA in 2022. Talk about high stakes and family pressure! But beyond the glitz, this World Cup means something deeply personal to Sebastian: the chance to carry his family’s passion and hopes onto the world’s biggest stage. How does he prep his body and mind to endure what might be the hottest tournament on record? From intense speed work to mental toughness lessons handed down from his dad, Sebastian’s journey is a testament to relentless grind and unshakable confidence. Curious about what fuels this warrior both on the pitch and off? Dive into his story. LEARN MORE

7 min read

WHEN ASKED ABOUT making the World Cup roster for the United States Men’s National Soccer Team, 25-year-old Sebastian Berhalter had only one word: crazy. “Even saying that I’m about to play the World Cup is crazy,” the midfielder tells Men’s Health. This will be be his World Cup debut—but it isn’t the first time a Berhalter has set foot in a match at the global tournament. His father, Gregg Berhalter, played as a defender in the 2002 and 2006 World Cup and served as head coach for Team USA at the 2022 World Cup.

For Berhalter the younger, the World Cup spot is about more than bragging rights. He understands how important the tournament is to his family and country, watching it up close over the years. “My dad’s taken us to three, and with the last one in Qatar, I was there in the family-friends program,” he says. “I was like: Man, I would love to be the one to take my family to the World Cup. I know it’s the biggest thing for our family, so it’s so surreal to say that I’m here.” He seems to have already made his family proud. An emotional letter penned by his dad was recently published by FIFA. Hopefully, his country will come to appreciate him next.

Berhalter has made a big impression on one important person: USMNT coach Mauricio Pochettino, who recently praised the midfielder, who also plays for the MLS Vancouver Whitecaps FC, in an interview with Athlon Sports: “He’s the type of player who’s going to train, going to train, going to train,” Pochettino said. “I mean, sometimes I have to say [to him], ‘Go inside,’ no? For a coach, it’s always a pleasure to have a profile like him.”

Before the tournament, Berhalter gave MH a more in-depth look of the training he went through to prepare for the World Cup. He also discussed the Drake album he’s been using to hype himself up, his speed work, and the advice his dad gave him.

MEN’S HEALTH: Your dad was a player for the USMNT and played at two World Cups. How did it shape your views on soccer growing up? Did you feel extra pressure or motivation to play?

SEBASTIAN BERHALTER: My family didn’t push me to play soccer. It was very much my choice. They’ve always been supportive and my dad’s always been more hands off. He gives me criticism but can back off when he needs to and be so supportive.

My dad always said ‘Work hard, I’m not going to do it for you. I’m not going to go out and train you everyday. You need to find yourself.’ All of a sudden it just clicked. I had a moment when I was 13 or 14 years old training by myself. I’ll never forget it. I just looked at myself and knew this is what I wanted to do. This is what I’m going to do. From that day on, I set my eyes to try to become the best player that I can be. I’m so lucky to have him and my mom in my corner.

MH: It’s your first time playing in the World Cup. Considering this tournament is supposed to be the hottest on record, how have you trained your body to endure the heat?

SB: Sleep is underrated. If you’re getting good sleep, that’s your first building blocks and then everything else is kind of underneath it. Sodium is also a big thing. Making sure to have the proper sodium intake to hold water.

With recovery, I’m using Normatec to make my legs feel better. We have red light therapy, we have hyperbaric chambers. I have one at home in Vancouver that I’ve been using it for four or five months consistently just to be ready and as fresh as I can.

The biggest thing is mentally, too. My dad used to tell me ‘If it’s hot, it’s just as hot for them.’ In my head, I was like, ‘Wow, well, if it’s just as hot for them, then mentally I’m stronger than them. This is actually an advantage for me.’ I’ve like turned that on its head where I used to hate it. Once he said that—I know it’s such an obvious thing—but it made me realize that I can be mentally stronger than everyone here. This is actually a good thing for me when it’s really hot or really cold.

U.S. Soccer

MH: How are you staying hydrated then?

SB: I love using the LMNT packets. They have 1,000 milligrams of sodium and 200 milligrams of potassium. Those are great. In general, water is the biggest thing. Then I’m also trying to get in some some carbs here and there with juices and Powerades. Our nutritionist does a great job of making sure we’re fueled up and ready to go. We have AG1, which is the green powder, and all the collagen to get prepared.

MH: Let’s expand on your training for the World Cup. What type of stamina and sprint workouts are you doing?

SB: For the past four years I’ve been going to a trainer in San Diego. His name is Les Spellman, and he works with NFL players and track [athletes]. All he focuses on is my speed. Every offseason I’ll go there for two to three weeks to work with him. He’s helped tremendously. People on my team said you couldn’t get faster. After four years, they realized that someone can get faster.

I’ve always been one to do extra work. So I’ll work on little details like turning and body shape to help me feel more prepared going into this World Cup. But for day to day preparation, I haven’t changed anything.

MH: How about your strength workouts? Are there any specific exercises you do for your legs versus your core?

SB: Yes I do so I’ll go right through the week. Monday is more of a recovery day. I’m doing the hyperbaric chamber, Normatec boots, and red light therapy. Tuesday is upper body, core, and then a little bit of legs. Wednesdays are the biggest leg day with the hamstrings. Thursday again is upper body core. Fridays are a potentiation lift to get your speed up, and make sure you’re ready to go to the game. That’s usually a normal week back in Vancouver. That’s usually what I would follow.

MH: Do you have any favorite exercises?

SB: For core, it’s three sets of three different exercises. I try to get one where I’m in some type of a plank position. Another where I’m on my back and then one to the side, so I’m working on hitting all three areas of the core. Because if you’re just forward the whole time, you’re not helping the back or lower part of your core.

MH: On the other end, are there any exercises you hate?

SB: Any bike fitness. That usually means you’re injured and it’s not something I enjoy doing.

MH: What are you listening to while training? And what’s on your playlist to hype yourself up before a game?

SB: Lately, it’s definitely been Iceman by Drake. Just his whole album. But honestly, it depends on my mood. Sometimes I’m in a relaxed flow where I want to listen to Jack Johnson. Sometimes I’m in an aggressive mood that makes me want to go out there and dominate. Sometimes I feel overjoyed where I want to play sing-alongs on the way to the game. Spanish songs, too for the beat. I think I just try to lean into whatever I’m feeling and go with that.

MH: What’s your typical diet and then does it differ before a game?

SB: I usually do carb periodization. Before a game I ramp up the carbs—having almost all carbs and very little protein and very little fat. After the game, I tend to eat less carbs, just a little to keep energy levels high. I eat more protein and fats and then I repeat that cycle.

MH: You briefly mentioned your mental strategy for dealing with heat but I want to know more about how you prepare your mind before a game.

SB: Confidence isn’t just before the game. The confidence I’ve built my whole life has been from working hard and realizing how much work I’ve put in. For me, soccer is when I feel the most confident. If I’m doing public speaking or learning a new skill, I don’t feel as confident because I haven’t practiced it my whole life. With soccer, I know how much work it needs, how much recovery to do, how much passes against the wall I’ve done.

U.S. Soccer

It’s easier for me to use everything in my mental cookie jar. I always put cookies in there, and I always can pick one out when I’m not feeling confident. I look at examples of all the work I’ve done and think: ‘Why would I not feel confident?’ ‘Why would I not feel ready to go?’ That gives me the confidence for a game.

MH: Outside of soccer, how do you like to de-stress?

SB: I like to read books. I like to go for walks. I enjoy doing recovery things. It gives me that mental edge that I’m doing the right things for my body: ice plunges, hot tubs, saunas, all of it. Then I also stayed connected with my family and friends through FaceTime.

MH: Now with the World Cup finally here, is there something you want fans to know about the challenges of preparing or playing for the tournament?

SB: Fans don’t realize how long you’re with this group of people. It can be up to two months of being with people that aren’t your family and who definitely turn into a new family. You get really good at knowing your teammates more than you maybe thought you would. It gives you a lot of time to understand different people and develop relationships.

MH: Considering that the World Cup is taking place in North America, it would be amazing for the United States to win on home turf. In your opinion, what will it take for the United States to win it all?

SB: Be American: ruthless, confident winners who do whatever it takes. If we can just tap into being who we are as authentic Americans I think that’s our advantage over regular teams.

This interview has been edited for content and clarity.

Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.