Pain brings Success


The crowd of 10 thousand people immediately goes wild within the big stadium, waving their Jamaican flag, chanting and cheering as Bolt performs his famous pose.

Usain Bolt among many others has become the face of track and field. People all over the world are anxious, to watch the incredible Bolt cross the finish line in under 10 seconds for 100 meters.


For Bolt to be a world record holder and Olympic Champion in the 100m, 200m and 4x100m at both Beijing and London Olympics seems impossible by any human being. We as viewers only see the fame and glory and celebrations after his incredible races; but what people don’t see is what comes before it, the hard work the athlete does everyday in order to see their desired results.

Pain is a feeling that everyone wants to avoid. What sucks most about track and field is that there is no way to be successful in track and field unless talent combines with hard work: pain.

Track athletes face the following when training:

  • Lactic Acid
    (running until your legs feel like they can’t lift anymore)
  • Shins splints
    (feels like a knife is stabbing your shins)
  • Muscle and feet pain
    (it feels like someone is constantly punching on your legs but you have to keep running through it)
  • Extreme soreness the next day
    (you really don’t want to get out of bed)
  • Extreme tiredness
    (you pretty much feel like you’re running a marathon everyday)

tiredness2 tiredness1

Even though Bolt is a world record holder and 2-time Olympic Champion, he himself said to the Guardian Newspaper that he never likes training and winning gold medals doesn’t change that. On a normally easy day at practice, Bolt would complete five 180m drills in around 19.60 seconds. On a tough day, he is expected to break 18 seconds. Besides drills and running, Bolt spends a lot of time of gaining strength in the weight room and plyometric jumps to increase strength, power and speed.

The Lightning Bolt Workout consists of 5 different exercises:

1.    Bunny hops – 5 sets of 20 reps

  • (With your feet shoulder-width apart, squat down and bring both arms back. Drive your arms forward and jump as far ahead as you can ahead. Land and quickly repeat the jump.)

    Box Jumps – 4 sets of 8 reps 



  • (Adopt a squat position, with hands on your hips. Jump onto a 60cm high box, landing on your feet. Jump back down into a squat position and spring quickly back up.)

    Bounding – 3 sets of 10 reps 



  • (Leap forward, landing on the front of your right foot. On landing, immediately leap forward onto your left foot. Use your arms to power your body through the air.)

4.    Cable Knee Drives – 3 set of 10 reps

  • (Using a low cable pulley and an ankle cuff attachment, stand so that the cable is taut and drive your knee explosively up to your chest. Keep the movement controlled as you lower.)

          5.    Hanging leg raises- 3 sets of 10 reps 



  • (While hanging from a pull-up bar with an overhand grip, bend your knees and raise your hips until your thighs are near your chest. Pause, lower and repeat.)

As horrible and tiring training is, athletes like Bolt and I suffer for months trying to get stronger, faster and better so we can reach our full potential. It’s interesting how I’m comparing myself to Bolt because he is way faster than I am; nonetheless, we both feel the same pain when training. It’s something that all great athletes have to overcome in order to rise above the others. As difficult, as frustrating, as exhausting running is, pain brings success.


Posted on October 16, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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