The traditional 'no pain, no gain' concept still emphasizes the importance of putting in the work, but the focus has shifted towards working smarter instead of harder. The evolution of training approaches has moved from high volume to a high quality approach, emphasizing effective warm-ups, race quality performances in practice, and thorough recovery techniques such as yoga, massage therapy, and mindfulness training. The new approach allows for training at 90 to 110 percent intensity interspersed with easy work, promoting world-class performance while ensuring rest, refocus, and recharging to prevent injuries and burnout and sustain long-term growth and development.