100 DAY CHALLENGE
Follow Nick's daily routine as he travels the world to play football
Day 44/100
This is football! You don’t need much equipment to train.
A lot is up to your own imagination.
So, let’s get it.
This is the anywhere workout!
Day 43/100
Today, I want you to log a training session. Any session of your choice.
Go to the tracker screen of the app and log any session! 📲
Day 42/100
Task of the Day:
Log an Achievement in the App
Fear is something to attack, boldly.
So your goal today is to attack that fear today.
Think of something you’re scared to do.
I’ll give you a minute. Ok, thought about it long enough?
Now, do the action that you’re afraid of and log it as a new achievement in the app.
Whether it goes as expected or not, it’s an achievement and we want to hear about it! 🏆
Day 41/100
Today there was just a bit of frustration and that’s a real part of the process with these 100 days.
It was a reminder to clear the head and get the lesson on dealing with setbacks. 😬
Day 40/100
Course of the Day:
Daily Routine
Today’s lesson of the day is about the importance of your daily routine.
Whether you’re a pro athlete or not, your success is determined by the activities you do every day.
If you don’t have a regular routine, you’re likely going to be inconsistent. Success doesn’t like inconsistency.
So here’s a great lesson that’ll motivate you on this topic! 📅
Learn Tab -> Mentality Lessons -> Attitude & Work Ethic
Day 39/100
Workout of the Day:
Jumping Jack
Breaking through glass ceilings! Defying limits!
That’s what today’s video was all about, a sit down with you to talk about challenging the status quo.
Now, here’s a workout that’s gonna get you jumping (literally) to rise up against complacency.
Let’s go! 🦘🦘
Find it in Train tab -> Training sessions -> Fitness -> Jumping Jack
Day 38/100
Course of the Day:
Mental Toughness
Most people struggle to be present.
Most people live in fear because we project the past into the future.
That’s why mental toughness is important and why I wanted to share this with you today! 💪
Find it by going to Learn Tab -> Mentality Lessons -> Motivation & Inspiration
Day 37/100
Course of the Day:
5 Minutes for the next 50 years of your Life
Minutes, that’s all it takes to make thoughts a reality.
When you’ve got 1,440 minutes every single day, can you set aside 10 minutes for that workout?
Of course you can!
Well, I got something for you on top of that.
Its just 5 minutes but the 5 watching this may give you enough power for the next 50 years! ⏳
Go to Learn tab -> mentality lessons -> motivation & inspiration
Day 36/100
Course of the Day:
Turn on the Intensity
Did you like those 3 tips shared today?
If your mental feels as good as mine did after that intensive “off-feet” bike session then I think you’ll love this “on-feet session!
You need a ladder (if you don’t, use cones or markers), a ball and a bit of space.
After 10 minutes of doing this, you’re gonna feel great. 😊
Day 35/100
Course of the Day:
Pre-Season in Professional Football
Most of the tryouts I’ve had were during a pre-season period. July is usually a crucial time.
Perhaps you have tryouts that you’re preparing for now?
To be best prepared, perhaps you want an insight in what a pro pre season looks like?
In this video, Train Effective coach A’ameer takes you through just that!
Day 34/100
Course of the Day:
How to Deal with a Long-Term Injury
In this challenge, I’ve been offered my first tryout BUT I can’t go.
This is the biggest obstacle of the challenge which is getting over an inflamed achilles tendon.
Managing injury is part of any player's journey.
Injury happens to everyone and it’s critical to have a healthy and strong mindset to overcome it and stay disciplined.
That’s why today’s session is one player’s perspective on dealing with injury.
Day 33/100
Workout of the Day:
Bodystrength Workout (A)
You don’t need fancy equipment or weights to get a good workout in.
With a full-body focus today, here’s a workout you can mimic outside or at home.
All you need is a pull-up bar! 💪
Day 32/100
Course of the Day:
The Dangerous Journey of Following your Heart
During that sunrise I had a bit of a reflective moment.
I realised that life is good, it’s beautiful here. What else could you want?
Well when you have a calling in your heart, I believe you gotta listen to it.
And this is one of my all-time favourite videos about the “dangerous” journey of following your heart.
Listen to Elliot with a careful ear. 👂❤️
Day 31/100
Workout of the Day:
Match Day
Time to log a matchday but if you don’t have one you can log with any other session you did.
Today’s focus is your post-session notes in the app. Write down two things you did well and two things you could improve.
Then, I want you to immediately do something for 5 minutes that helps you on one of the improvements.
If its your weak foot, start juggling the ball for 5 minutes with it.
If its not being sure when to dribble or pass, watch the tactical analysis in the app on it.
This is about self-evaluating and acting quickly to get in the habit of action and build top confidence! 🔥
Day 30/100
Workout of the Day:
Crafty Controller Match-Prep
Make your training match-realistic, especially before game day. That’s what we do!
Here’s one for the control maestro’s out there! 🎯
Look for the “match-prep” workouts on the app if you play a different position.
Day 29/100
Workout of the Day:
Spinning
Interval training is a great way to build endurance and what better way than you vs a stationary bike. Pro footballers are on these quite a lot. So today’s workout of the day is a test of your endurance. Get on a stationary bike in a gym and load up an interval training workout. My favourite is “RPM” from the Les Mills app. But you can also try Peloton, Youtube, an in-person group class (e.g. Soulcycle) and plenty more. Get spinning! 🚴🏻♂️
Day 28/100
Course of the Day:
Discipline
"Ninety percent of success in life is just showing up.” - Woody Allen.
But to show up, you need to be disciplined.
In today’s 100 days to pro video, I stumbled across a book about habits and today’s video of the day relates all back to the key thing about building habits and that’s discipline. 👊"
Day 27/100
Course of the Day:
"Are you doing the right things to become a PRO footballer?"
We’ve been talking about a lot of mental tips on the 100 days to pro.
Mentality is one of the four pillars of football within a four corner model.
You can’t just be good at one, you need to be holistic!
So here is a good idea of that today with mentor to Premier League players, Steve Sallis 🗒️
Day 25/100
Workout of the Day:
Push Workout (Home)
During these 100 days to pro we’ve been PUSH-ing!
With the big announcement made today, you see that we’re really PUSH-ing the boundaries now by going abroad.
The workout done today was also PUSH-ing our upper body!
So here’s a quick version of that workout you can do at home. 🏠
Day 24/100
Course of the Day:
Pre-Match Routine
The power of routine on gameday can’t be understated.
Any athlete you talk to will mention all of their superstitions and things that get them fired up.
Today Rio shares his pre-match routine in full detail and how it allowed him to be 100% ready come game time! 💯
Day 23/100
Course of the Day:
The Striker Match-Prep
Without a goal, you can’t score.
It’s the same in real-life.
When you set a target for yourself, your mind works in all sorts of ways to help you get there.
Today’s session of the day is with Rio.
He’ll give you the step-by-step formula that he used to go from being a young boy in Peckham to becoming one of the best defenders of all time. 💪
Day 22/100
Workout of the Day:
The Striker Match-Prep
Most players waste valuable time on the field.
They don’t make training match-realistic and wonder why they don’t improve.
Today I showed you the ways to make training more match realistic so here’s one for the finishers out there! 🎯
Look for the “match-prep” workouts on the app if you play a different position.
Day 21/100
Course of the Day:
What makes the Greats great?
Cristiano Ronaldo is one of the most inspiring athletes to ever grace the earth.
He epitomises the word: motivated. What do legends that shared the dressing room with him have to say?
Listen to Rio Ferdinand talk about Ronaldo and more importantly - what is it that makes the greats great? 🤔
Day 20/100
Workout of the Day:
Get Fit Quick Workout
“The magic you are looking for is in the work you are avoiding.”
Re-read that. This is a quote that you need to read from time to time.
Your greatest gains are often made from doing the things that scare you and are hard.
Just like we ended today with an intense stamina building session, we’re gonna give you one to do too!
You scared? Don’t be. I got one of my favourite drills in here named after Train Effective coach, John Moses!
Put a smile on your face when it gets challenging today. 😊
Day 19/100
Workout of the Day:
Premier League Strength Training - Intermediate #1
On Mondays, I like to kick off the week with something a bit more full-body.
Nick Harvey designed this workout.
He is a former England national team strength coach so he’ll take you through some good exercises.
Make sure to watch the introduction of his course if you haven’t done so already!
Day 18/100
Course of the Day:
Taking Risks
Having a high volume training schedule also requires the motivation to match.
Akinfenwa is retired now but he is one of the most inspirational English footballers to have ever played.
Here’s a great segment from a Train Effective interview with FIFA’s strongest ever player which puts things into perspective! 💪
Day 17/100
Course of the Day:
Taking Risks
Because it’s matchday, I want to get you in the mindset of taking risks.
I want you to be brave and bold when you go into your matches.
No holding back.
Today’s class is from someone who knows all about that.
Rio Ferdinand.
Enjoy!
Day 16/100
Course of the Day:
What Non-Academy Players can Do to Play Pro
The journey to progress up the ladder isn’t linear.
It’s a constant battle! In day 16, I talk about what it takes to create an effective highlight video - so time to pair this with a blueprint!
The blueprint is shown in today’s video and it shows how players that are not / were not in an academy can get to the next level. 📈
Day 15/100
Course of the Day:
How to Play Without Fear Of Mistakes
Matchday! What’s important is your mental preparation for the game ahead.
One of the most important videos Train Effective has released recently.
This one will inspire one key word: CONFIDENCE! ⚡ ⚡
Day 14/100
Workout of the Day:
Spinning
Today, we were in a more reflective mood so the workout matches.
Having to stay off our feet before game day tomorrow, we hit the spin bike for a ‘cruisey’ 30 minute session on it.
The goal is not to exert force but to have a more ‘relaxing’ ride within a zone 2 heart rate.
This stimulates blood flow, circulation, recovery and ensures you’re not fatigued pre game.
Day 13/100
Workout of the Day:
Premier League Strength Workout - Intermediate #2
Paul Alexander was one of the world’s most inspiring individuals!
We needed a page out of his book today because if you only train the days you feel like it ... how will you break through barriers and progress?
Today was a lower body-focused session and just like it challenged me to push boundaries, this workout will challenge you to do the same! 💪
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Day 09/100
Course of the Day:
Soccer Conditioning & Nutrition
Today, let’s dive into the topic of nutrition and how to fuel my workouts for high performance.
I'm no expert on this topic but I know someone who is!
Watch today’s longer, lecture style video on the Train Effective app.
Take notes! 🗒️
Go to Learn Tab -> Mentality Lessons -> Nutrition
Day 08/100
Course of the Day:
Three Secrets
Consistent practice can take your game to the next level, just like it did for Cristiano, Kobe Bryant and any other top athlete you can think of!
But challenging practice is just as important, otherwise you won’t develop as quickly as you could.
This is a very complementary video to today’s challenge video! 📹
Go to Learn Tab -> Mentality Lessons -> Tips & Insider Knowledge
Day 07/100
Workout of the Day:
Foam Roller Recovery
As we talked so much about the importance of recovery - including foam rolling!
Let’s do a light session that focuses on just that.
Remember, with those trigger points.
Breathe slowly and deeply!
Go to Train tab -> Training Sessions -> Fitness
Day 06/100
Course of the Day:
How 60% of Goals Are Scored
Training was mostly about finishing today.
Whilst I aimed to score more than I missed (a great challenge!) here's one more huge tip for the finishers out there.
Watch and learn the ways most goals are scored and how you can apply this knowledge to your own game. 🥅
Go to Learn tab -> Tactical Analyses -> Clinical Finishing
Day 05/100
Course of the Day:
Dealing with setbacks - with Akinfenwa
Today was a big surprise.
Very unexpected and without a doubt.
It's a setback.
When you have setbacks in life (which you will), no matter how big or small the issue is, top athletes pride themselves in how they deal with them. Akinfenwa (at one time the world’s strongest player) gave me some advice here and it’s a good watch for you too! 😮💨
Go to Learn tab -> Mentality Lessons -> Attitude & Work Ethic
Day 04/100
Course of the Day:
How to use your size to your advantage - with Akinfenwa
Insecurities or whatever you might have, sometimes they can be your biggest strength.
It was for Adebayo Akinfenwa who made an entire career out of his size! 💪
Go to Learn tab -> Mentality Lessons -> Self confidence
Day 03/100
Course of the Day:
How did Jamie Vardy get so good?
Jamie Vardy is the most elite example of a player in Sunday League rising to win the Premier League and play for England.
Great lesson here!
Go to Learn tab -> Mentality Lessons -> Tips & Insider knowledge
Day 02/100
Workout of the Day:
Premier League Strength Workout - Beginner #1
Let’s start our first strength workout with one taught by Nick Harvey, former England national team strength coach.
He’ll guide you through the beginner fundamentals. 💪
Go to Train tab -> Training Sessions -> Fitness Sessions
