Frances Tiafoe reached the ATP Finals for the first time after committing to the arduous “75 Hard” lifestyle routine last fall, according to The Athletic.
Tiafoe knew he had lost credibility with his agents, family, and girlfriend, Ayan Broomfield, because his talent never matched his inconsistent results. NBA star Stephen Curry also questioned Tiafoe in a casual chat about seeing photos of him going out rather than working, The Athletic reported.
“Ideally you want to make every day feel the same. Again, winning becomes a habit,” Tiafoe said in New York.
Routine changes everything
The “75 Hard” program requires following five rules daily for 75 days: eating no junk food or alcohol, drinking a gallon of water, exercising twice for 45 minutes with one outdoor session, reading 10 pages of non-fiction, and taking a daily progress selfie. Missing a single task resets the entire count to day one.
Ray Benton, who helps run the Junior Tennis Champions Center in College Park, Md., remained in regular contact with Tiafoe throughout his season. Benton previously asked Tiafoe to name the four hardest-working players on the tour, prompting Tiafoe to list Roger Federer, Rafael Nadal, Novak Djokovic, and Andy Murray.
“Locked in?” Benton wrote after Tiafoe beat Daniil Medvedev in straight sets at the U.S. Open, according to The Athletic.
“No doubt,” Tiafoe replied.
Coaching staff adjustments
Tiafoe also parted ways with childhood friend and coach Jordi Arconada. He then hired Mark Kovacs, a high-performance physiologist known for demanding strict accountability from athletes.
ATP qualification milestones
| Tournament | Previous Result | Recent Milestone |
|---|---|---|
| U.S. Open | Semifinal loss in 2022 and 2024 | Reached semifinals and qualified for ATP Finals |
| Halle Open | Inconsistent early-round exits | Defeated Taylor Fritz in the final |
| French Open | Early round losses | Overcame a two-set deficit against Jaime Faria |
Despite a five-set loss to Matteo Arnaldi at Roland Garros and a semifinal defeat at the U.S. Open, his year-long consistency secured his debut at the season-ending championship.
"The consistency reflects the year you’ve had." It’s not easy to be here,” Tiafoe said during a group news conference ahead of the event, according to The Athletic.”
Rules of the 75 Hard program and Mark Kovacs details
What specific rules does the 75 Hard program require?
Participants must follow five daily rules for 75 days: consume no junk food or alcohol, drink one gallon of water, complete two 45-minute exercise sessions with one outdoors, read 10 pages of non-fiction, and take a progress selfie.
Who is Mark Kovacs?
Mark Kovacs is a high-performance physiologist and former top college tennis player who has trained elite athletes across multiple sports, including Novak Djokovic.
How many times has Tiafoe reached the U.S. Open semifinals?
Tiafoe has reached the semifinals at Flushing Meadows in 2022 and 2024.
“You just have to keep going, life is going to hit you,” Tiafoe said.
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