0:00:07 > 0:00:09It's hard not to feel waves of nostalgia
0:00:09 > 0:00:11when you walk around this place.
0:00:14 > 0:00:16It really was a special summer.
0:00:17 > 0:00:20- CHEERING - And here goes Jess!
0:00:20 > 0:00:22Everybody's on their feet.
0:00:22 > 0:00:23Look at Bolt go!
0:00:23 > 0:00:28And Sir Chris Hoy has already ignited the burners.
0:00:28 > 0:00:30Brazil is ready to take London's mantle
0:00:30 > 0:00:33and host the greatest show on Earth.
0:00:33 > 0:00:36New memories, new moments.
0:00:36 > 0:00:38Four years in the making,
0:00:38 > 0:00:40Rio on the horizon.
0:00:40 > 0:00:43Their Olympic dreams are within touching distance.
0:00:52 > 0:00:53In this final episode,
0:00:53 > 0:00:57Darren Campbell is with Olympic debutant Dina Asher-Smith
0:00:57 > 0:01:00as the British 100 and 200-metre record-holder
0:01:00 > 0:01:02shows the steel behind the smile...
0:01:02 > 0:01:04For me, I'm honestly still just enjoying the ride,
0:01:04 > 0:01:07simply because as soon as you take a step back
0:01:07 > 0:01:08and you take everything in,
0:01:08 > 0:01:11you think, "Oh, wow, this is actually really important!"
0:01:11 > 0:01:15..Kat Downs is with gymnastics world champion Max Whitlock,
0:01:15 > 0:01:17the unassuming boy from Basildon,
0:01:17 > 0:01:20who's one of our biggest medal hopes...
0:01:20 > 0:01:23The Olympics is the pinnacle of everyone's career.
0:01:23 > 0:01:25It'd be hard for it not to be overwhelming.
0:01:25 > 0:01:27I can't wait to be there and compete.
0:01:27 > 0:01:30..and Jason Mohammad meets another first-time Olympian,
0:01:30 > 0:01:32Sonny Bill Williams.
0:01:32 > 0:01:36The rugby union and league legend will lead the New Zealand All Blacks
0:01:36 > 0:01:39as they attempt to claim the first-ever Rugby Sevens gold.
0:01:40 > 0:01:42Obviously, from my rugby-head point of view,
0:01:42 > 0:01:44there's nothing bigger than the Rugby World Cup,
0:01:44 > 0:01:47but on a bigger scale of sportsmen,
0:01:47 > 0:01:50there's no higher other than the Olympics, I believe.
0:01:52 > 0:01:54But we start here in London,
0:01:54 > 0:01:56where I'm heading now to meet a man
0:01:56 > 0:01:59who we've all seen grow up in front of our eyes.
0:02:06 > 0:02:09I'm going to the Olympic Games.
0:02:15 > 0:02:16Good luck, Tom Daley.
0:02:16 > 0:02:18Your country is behind you.
0:02:19 > 0:02:24Tom Daley celebrates as only Tom Daley can.
0:02:24 > 0:02:25It's a bronze medal.
0:02:29 > 0:02:32I can't believe... Can you believe it's four years?
0:02:32 > 0:02:34It's insane, really, to think how quickly it actually has gone,
0:02:34 > 0:02:38because, in 2012, thinking about Rio 2016,
0:02:38 > 0:02:40it was like, "Oh, no, don't be stupid,
0:02:40 > 0:02:43"I don't have to think about that yet." And then...
0:02:43 > 0:02:44it's here, it's here.
0:02:44 > 0:02:47- And you're 22 years old and your third Olympics...- Yes.
0:02:47 > 0:02:48..is on the horizon.
0:02:48 > 0:02:50I know, like, when I was a kid,
0:02:50 > 0:02:53I always thought that I was going to do lots of Olympics.
0:02:53 > 0:02:56- So, this is...- My bedroom.
0:02:56 > 0:02:58- ..the bedroom of a budding Olympian...- Yep.
0:02:58 > 0:03:01- ..who shares with his little brother.- Yeah.
0:03:01 > 0:03:03Well, when I win a medal,
0:03:03 > 0:03:06I want to win another medal but a higher standard one,
0:03:06 > 0:03:10I want to win another medal with, like, a gold medal,
0:03:10 > 0:03:12it's got to be gold and then it could be a senior international
0:03:12 > 0:03:14and then get to the Olympics
0:03:14 > 0:03:18and then, hopefully, in the end win an Olympic Gold medal.
0:03:18 > 0:03:20And if I wasn't to win a medal, it would drive me on
0:03:20 > 0:03:22to be in the next Olympics and win that medal then.
0:03:22 > 0:03:26But I could be still going to an Olympic Games in 2024, so...
0:03:26 > 0:03:28SHE LAUGHS
0:03:30 > 0:03:33To actually be at my third Olympics is kind of like,
0:03:33 > 0:03:35it's a bit mind-blowing, actually,
0:03:35 > 0:03:38and to think about the amount of experience that I've got,
0:03:38 > 0:03:40compared to what it was like going into 2008,
0:03:40 > 0:03:44I had no idea of how overwhelmed I would feel
0:03:44 > 0:03:48standing on the end of the board, looking down on the pool,
0:03:48 > 0:03:50with the Olympic rings on the bottom of the pool.
0:03:50 > 0:03:52I didn't know what it was going to feel like,
0:03:52 > 0:03:55and now having the experience of two Olympic Games,
0:03:55 > 0:03:56going into my third,
0:03:56 > 0:03:59you know, I'm excited about this one.
0:03:59 > 0:04:01Big smile. Happy to be here.
0:04:01 > 0:04:05Happy to be competing and delighted to be in the Olympic final.
0:04:09 > 0:04:11CHEERING
0:04:11 > 0:04:14From when I first started diving to where I am now,
0:04:14 > 0:04:16so much has changed and so much has happened,
0:04:16 > 0:04:19and I feel like going into this Olympics,
0:04:19 > 0:04:21I'm in the best physical shape possible,
0:04:21 > 0:04:24I'm in the best mental shape possible.
0:04:24 > 0:04:27Life in and out of the pool is going really well
0:04:27 > 0:04:29and, you know, it's just an exciting time for me at the moment.
0:04:29 > 0:04:32I feel like everything is finally coming together,
0:04:32 > 0:04:36because after 2012, I had, like, a bit of a rough spot with my diving.
0:04:36 > 0:04:38You know, it was really tough to get that motivation back,
0:04:38 > 0:04:41to think four years - it's a long time to train
0:04:41 > 0:04:44and I was in a bit of, like, a down spell
0:04:44 > 0:04:46and I thought, you know, "Do I really want to do this?
0:04:46 > 0:04:48"Is this something that I really want to do?"
0:04:48 > 0:04:50And then, moving to London,
0:04:50 > 0:04:54I changed coach and that kind of fresh look on diving,
0:04:54 > 0:04:56trying something new and doing something a little bit different,
0:04:56 > 0:04:59has literally changed my outlook on it completely
0:04:59 > 0:05:01and now I feel like I'm back in my rhythm again
0:05:01 > 0:05:04and I'm getting to the point where I'm at my most consistent
0:05:04 > 0:05:06and at my highest level.
0:05:06 > 0:05:10And what's it like being in such a great place in your relationship?
0:05:10 > 0:05:12How has that affected the way you train,
0:05:12 > 0:05:13the way you approach everything?
0:05:13 > 0:05:17Obviously, meeting Lance has changed my life massively
0:05:17 > 0:05:20and he's probably one of the reasons why I carried on diving,
0:05:20 > 0:05:24because to meet someone that is so passionate about what they do
0:05:24 > 0:05:26and at such a high level in their chosen field,
0:05:26 > 0:05:29cos he's doing really well with all his film-making,
0:05:29 > 0:05:33it just makes me want to do just as well in my field, which is diving,
0:05:33 > 0:05:37and going into the Olympics feeling secure and happy
0:05:37 > 0:05:40and having someone there to support you makes a massive difference.
0:05:40 > 0:05:43Because in each of those cycles, you've had different people
0:05:43 > 0:05:45- guiding you along the way... - Exactly.- ..haven't you?
0:05:45 > 0:05:47Yeah, and, like, leading into my first Olympics,
0:05:47 > 0:05:50my dad would do everything for me, take me to training.
0:05:50 > 0:05:53My mum obviously at that age would cook all my dinners
0:05:53 > 0:05:56and do all my laundry and all that kind of stuff
0:05:56 > 0:05:58and then gradually, as I've gotten older,
0:05:58 > 0:06:00I've become more and more independent,
0:06:00 > 0:06:03going away on my own and doing all these kind of things on my own.
0:06:03 > 0:06:07And obviously losing my dad was one of the most horrific experiences
0:06:07 > 0:06:09for me and my family,
0:06:09 > 0:06:13and dealing with that going into 2012 was just, you know,
0:06:13 > 0:06:15as a human being, to lose a parent
0:06:15 > 0:06:17is just one of the most awful experiences.
0:06:17 > 0:06:20And, like, all he would ever talk about was,
0:06:20 > 0:06:22"Have we got our Olympic tickets yet for London?
0:06:22 > 0:06:25"Have we... Like, are we going to be there? Bla-de-bla."
0:06:25 > 0:06:27And that was all he would ever talk about
0:06:27 > 0:06:30and it was one of those things that,
0:06:30 > 0:06:33if there was one person that I wish could have been there to see me
0:06:33 > 0:06:35win an Olympic medal, it would've been my dad,
0:06:35 > 0:06:37because we're a team.
0:06:37 > 0:06:40Behind every athlete is such a big support system
0:06:40 > 0:06:41and such a big team behind you.
0:06:41 > 0:06:44And they're all working within this four-year cycle as well...
0:06:44 > 0:06:48- Exactly.- ..and building up to this incredible moment.- Yeah.
0:06:48 > 0:06:51It's not even a week - it's that moment, isn't it?
0:06:51 > 0:06:54It's 1.8 seconds is how long it takes to do one dive,
0:06:54 > 0:06:58so in theory all six of my dives are going to be over
0:06:58 > 0:07:01- faster than Usain Bolt's race, so... - SHE LAUGHS
0:07:01 > 0:07:02It's...
0:07:02 > 0:07:05For four years of training coming down to, I don't know,
0:07:05 > 0:07:08that amount of time is just one of those...
0:07:08 > 0:07:11It's a bit mind-boggling, really, but all those hours in the gym,
0:07:11 > 0:07:13all those hours in the pool, comes down to that.
0:07:13 > 0:07:16- Speaking of which...- Training?
0:07:16 > 0:07:18- Yeah, exactly.- Yeah, you can't put it off any longer.- No, I know.
0:07:22 > 0:07:26These last four years have seen Tom shed his boyish image
0:07:26 > 0:07:28and become a man, an icon.
0:07:28 > 0:07:32But it's great to see he's still the lovely, friendly, approachable guy
0:07:32 > 0:07:35he's always been and it's incredible to think he started his Olympic life
0:07:35 > 0:07:37at 14 years old.
0:07:37 > 0:07:40Well, at 20, Dina Asher-Smith is a little bit older beginning hers,
0:07:40 > 0:07:45so Darren Campbell has been along to offer some pearls of wisdom.
0:07:45 > 0:07:46I'm here at the British Championships
0:07:46 > 0:07:50to catch up with one of the busiest ladies in British athletics.
0:07:50 > 0:07:51So, why the British Championships?
0:07:51 > 0:07:55Because I know she'll be here, because this is the Olympic Trials.
0:08:08 > 0:08:12- Do your thing.- Good. - Yeah, do your thing.
0:08:12 > 0:08:14What was that moment
0:08:14 > 0:08:17when you decided that you wanted to be an Olympian?
0:08:17 > 0:08:19I remember I was, like, eight years old
0:08:19 > 0:08:21and I was watching the Athens Olympics in 2004.
0:08:21 > 0:08:25- SHE LAUGHS - OK.- It was actually the relay.
0:08:25 > 0:08:29I know, I was like, "You're going to get so embarrassed!"
0:08:29 > 0:08:33Darren Campbell, semifinalist in the 200 here.
0:08:33 > 0:08:34Maurice Greene is coming!
0:08:34 > 0:08:37Mark Lewis-Francis gets it, I think!
0:08:37 > 0:08:40It's confirmed, another gold medal.
0:08:40 > 0:08:41What a night!
0:08:41 > 0:08:44But the relay, watching four people come together
0:08:44 > 0:08:48and really, really just do what they needed to do in that moment,
0:08:48 > 0:08:50it made me realise that this moment,
0:08:50 > 0:08:52that very moment that you did your thing...
0:08:52 > 0:08:54- SHE LAUGHS - ..yeah, really, really inspired me
0:08:54 > 0:08:59and made me want to become an Olympian and made me want to pursue elite sport.
0:09:03 > 0:09:05I remember, many years ago,
0:09:05 > 0:09:08this was probably the most pressurised I ever felt.
0:09:08 > 0:09:11This British Championships was so important.
0:09:11 > 0:09:13The realities are, if you don't finish in the top two,
0:09:13 > 0:09:15if you haven't got the qualifying,
0:09:15 > 0:09:17you're not going to the major championships.
0:09:17 > 0:09:22What happens here is the most vital part of whole season, yeah?
0:09:22 > 0:09:25Cos if you don't qualify here, you don't get on the plane to Rio.
0:09:28 > 0:09:32London 2012 came around too soon for Dina to compete.
0:09:32 > 0:09:35But she still found herself out on the track,
0:09:35 > 0:09:37carrying kit for some of the star names.
0:09:39 > 0:09:42I remember we did Jess Ennis's hurdles heat.
0:09:42 > 0:09:44We did Mo's final.
0:09:44 > 0:09:45We did heptathlon high jump.
0:09:45 > 0:09:48So, I was around those special people quite a bit.
0:09:48 > 0:09:51So, when you come to a big event like a World Champs
0:09:51 > 0:09:55or Olympic final, you're going to feel the crowd, you're going to feel them pushing you on,
0:09:55 > 0:09:58so that is really what I've learnt, how to hopefully feel the atmosphere
0:09:58 > 0:10:01and really, really use it to your advantage.
0:10:01 > 0:10:05So, 2012 was almost a very important learning curve for you
0:10:05 > 0:10:08because, you know, it's easy to forget that you are so young.
0:10:08 > 0:10:12And then, before we know it, you're at a World Championships.
0:10:12 > 0:10:14- Yeah, that's how I felt, too. - THEY LAUGH
0:10:14 > 0:10:18- Like, what am I doing here?- So, how did you deal with all of that?
0:10:18 > 0:10:20Yeah, last year was really, really special.
0:10:20 > 0:10:25I didn't expect to make a World Champ final.
0:10:25 > 0:10:28It's a new British record for Dina Asher-Smith.
0:10:28 > 0:10:31We've had two British records in the long jump and now the 200 metres.
0:10:31 > 0:10:36No medal this time but she is very, very happy and so she should be.
0:10:36 > 0:10:40To improve my outright PB in progressive races,
0:10:40 > 0:10:41that was really, really cool for me.
0:10:41 > 0:10:44I was really, really happy with how I ran that Championships
0:10:44 > 0:10:47and also running sub-11 in the Olympic Stadium,
0:10:47 > 0:10:49that was really, really cool.
0:10:50 > 0:10:53Asher-Smith, pretty good out of the blocks. Ahoure gets a good start.
0:10:53 > 0:10:56Kambundji almost stumbling over on the far side and Dina Asher-Smith
0:10:56 > 0:10:59is right up here with Ahoure and is going all the way.
0:10:59 > 0:11:01Let's watch the clock. Dina Asher-Smith is quick.
0:11:01 > 0:11:06It's a new British record! 10.99.
0:11:06 > 0:11:09That day in the Olympic Stadium, everything just seemed to click
0:11:09 > 0:11:11and I was so happy!
0:11:11 > 0:11:13So happy that everything just worked out.
0:11:13 > 0:11:17So, 2015's been fantastic,
0:11:17 > 0:11:18but you're also studying.
0:11:18 > 0:11:22You're at King's College, you're doing a History degree.
0:11:22 > 0:11:27How do you manage the studying alongside the training
0:11:27 > 0:11:31you need to do to be in the top ten in the world?
0:11:31 > 0:11:33It's difficult, it's difficult, I'm not going to lie about that.
0:11:33 > 0:11:36It does take a lot of juggling, a lot of organisation,
0:11:36 > 0:11:40a lot of making sure that you've got enough time
0:11:40 > 0:11:43for each of my passions, so uni and athletics,
0:11:43 > 0:11:45because I get one shot at a degree.
0:11:45 > 0:11:48These three years - when I'm done, I'm not going to be able
0:11:48 > 0:11:50to do it again, I can't have a do-over,
0:11:50 > 0:11:53so I've got to make sure that I do the best that I can with my degree,
0:11:53 > 0:11:54but at the same time,
0:11:54 > 0:11:58I can't just not focus on my athletics either because there's Olympic Games,
0:11:58 > 0:12:01there's the Home World Champs coming up, then there's Commonwealth Games,
0:12:01 > 0:12:05all of these events that just keep going on, you're never going to get these moments back either,
0:12:05 > 0:12:07so I've really got to make sure that I balance my time.
0:12:07 > 0:12:12It is a hard task but, yeah, I work hard doing that.
0:12:12 > 0:12:13What can Dina Asher-Smith do here?
0:12:13 > 0:12:17She goes in lane six for this final of the women's 200 metres.
0:12:20 > 0:12:21GUNSHOT
0:12:21 > 0:12:25Dina Asher-Smith has blasted through the first hundred metres.
0:12:25 > 0:12:28And Dina Asher Smith and these two side-by-side
0:12:28 > 0:12:32and Dina Asher-Smith just gets it ahead of Desiree Henry.
0:12:32 > 0:12:34Jodie Williams in third.
0:12:34 > 0:12:36Well, since I was, like, really, really small,
0:12:36 > 0:12:37I've always wanted to be an Olympian
0:12:37 > 0:12:40and today, it didn't really matter about the time,
0:12:40 > 0:12:42the crucial thing was getting those top two places
0:12:42 > 0:12:44and I feel so emotional.
0:12:44 > 0:12:48I'm just so happy that I'm going to be an Olympian, so...
0:12:48 > 0:12:51Have you been able to exhale yet, actually...
0:12:51 > 0:12:53SHE LAUGHS
0:12:53 > 0:12:56..realise what's happened to you in the last two years?
0:12:56 > 0:12:59- Is it real?- No, no, it's not real.
0:12:59 > 0:13:01But I think that's kind of like the beauty of it,
0:13:01 > 0:13:04because the moment I take a step back and start realising it
0:13:04 > 0:13:06and taking it more seriously and kind of throwing...
0:13:06 > 0:13:09mentally throwing myself into it, it becomes a bit more overwhelming,
0:13:09 > 0:13:11because suddenly you realise the stakes,
0:13:11 > 0:13:13suddenly you realise what could be achieved
0:13:13 > 0:13:15and then you start to put pressure on yourself.
0:13:15 > 0:13:17So, for me, I'm honestly still just enjoying the ride
0:13:17 > 0:13:20simply because as soon as you take...well, take a step back
0:13:20 > 0:13:22and you take everything in,
0:13:22 > 0:13:25you think, "Oh, wow, this is actually really important."
0:13:27 > 0:13:29Dina will make her Olympic debut in Rio and,
0:13:29 > 0:13:32after winning the European 200-metre gold medal
0:13:32 > 0:13:36just weeks ago, she goes into the Games in fantastic form.
0:13:37 > 0:13:40Max Whitlock had a sensational 2015,
0:13:40 > 0:13:43dazzling on the pommel as he became the first British man
0:13:43 > 0:13:46to win a gold at the Gymnastics World Championships.
0:13:46 > 0:13:49He has Olympic experience, of course, from London 2012
0:13:49 > 0:13:53but in Rio, he's aiming to move from bronze to solid gold.
0:13:56 > 0:13:58Gymnastics is pretty much my life.
0:14:00 > 0:14:02I've done it since I was seven years old.
0:14:04 > 0:14:05It's been an amazing journey.
0:14:06 > 0:14:08It has made me who I am today.
0:14:09 > 0:14:13In 2015, Max Whitlock won an historic world gold,
0:14:13 > 0:14:14a stunning feat.
0:14:14 > 0:14:18But before that, a mystery illness had almost ended his year
0:14:18 > 0:14:20before it began.
0:14:20 > 0:14:23It was a stressful time. It was the beginning of last year
0:14:23 > 0:14:27and I remember saying to my parents at the beginning of the year,
0:14:27 > 0:14:28"I feel the fittest that I've ever been."
0:14:28 > 0:14:32Literally two weeks down the line, the English Championships come up,
0:14:32 > 0:14:35first week of the competition and it was deteriorating rapidly.
0:14:35 > 0:14:39Within a week, I went from making routines clean
0:14:39 > 0:14:42to I can't even do a few skills in a combination.
0:14:42 > 0:14:44As soon as I got the blood test done,
0:14:44 > 0:14:47it come back as glandular fever, it was actually a bit of a relief.
0:14:47 > 0:14:49It lasted three months.
0:14:49 > 0:14:52The thing that it done was motivate me even more to get back in.
0:14:52 > 0:14:54I think that's what helped me push so hard...
0:14:55 > 0:14:58..to produce the results that I did at the end of the year.
0:14:59 > 0:15:03Max Whitlock is the pommel-horse world champion!
0:15:06 > 0:15:10The first time that a British men's gymnast
0:15:10 > 0:15:12has won gold at the World Championships.
0:15:14 > 0:15:17So, how many times a day are you here?
0:15:17 > 0:15:18Six days a week.
0:15:18 > 0:15:21I can range between five to seven hours' training a day.
0:15:21 > 0:15:23It's a great atmosphere to be in this training centre here
0:15:23 > 0:15:25with all the guys that I train with.
0:15:28 > 0:15:31These two and three-year-olds who we've seen training in here,
0:15:31 > 0:15:33do they know who they're training alongside?
0:15:33 > 0:15:36Do they look at you and say, "That's Max, that's Max, it's him!"
0:15:36 > 0:15:39Some of them do, but some of them don't take any notice, which is nice as well
0:15:39 > 0:15:41cos it brings you back and it keeps you grounded
0:15:41 > 0:15:43and that's what I like about this sport.
0:15:44 > 0:15:46I mean, he's never been a superstar.
0:15:46 > 0:15:49I was told once that he'd struggled to make a team
0:15:49 > 0:15:53because, you know, his feet don't point and stuff like that.
0:15:53 > 0:15:57- His feet don't point? - Yeah, he's got, like, flex feet.
0:15:57 > 0:16:00But, because he's got feet that bend the other way,
0:16:00 > 0:16:02it helps him stick all of his dismounts.
0:16:02 > 0:16:05So, when he sticks everything, it's because of his feet,
0:16:05 > 0:16:08so it is very strange how it all turns out.
0:16:08 > 0:16:11It was only when he was coming into his late teens, 17, 18,
0:16:11 > 0:16:14that he really started to develop into himself,
0:16:14 > 0:16:15because throughout his early career,
0:16:15 > 0:16:18he's only ever come in second or third.
0:16:18 > 0:16:22His forte is that he's able to compete under pressure calmly
0:16:22 > 0:16:24without getting affected by it.
0:16:24 > 0:16:26And this is your specialism.
0:16:26 > 0:16:30This is... You've mastered this, haven't you? It's fair to say.
0:16:30 > 0:16:32Well, this is my strongest piece, yeah, definitely,
0:16:32 > 0:16:36and it's the piece that, you know, a lot of my focus is on all the time.
0:16:36 > 0:16:39I do double sessions on the pommel horse every day,
0:16:39 > 0:16:42so I do more than any other piece of training on this piece of apparatus.
0:16:42 > 0:16:46So, at what point do you get your first look at the Olympic pommel
0:16:46 > 0:16:49and, you know, how it feels and what it looks like?
0:16:49 > 0:16:51The actual exact pommel we'll be competing on,
0:16:51 > 0:16:53we'll have one opportunity,
0:16:53 > 0:16:55which will be a thing called podium training,
0:16:55 > 0:16:58which is a few days before qualification
0:16:58 > 0:17:00and that'll be our only opportunity to see what the pommel's like
0:17:00 > 0:17:01and have a feel of it.
0:17:01 > 0:17:04Other than that, I'll be in the back gym, which is hopefully, you
0:17:04 > 0:17:08know, as similar to the equipment as we possibly can get there.
0:17:08 > 0:17:11But you get that one opportunity and hopefully it's a good one.
0:17:11 > 0:17:13It's a beautiful routine.
0:17:13 > 0:17:16Max Whitlock is challenging for a medal.
0:17:16 > 0:17:18That was super stuff.
0:17:18 > 0:17:21That was first-class!
0:17:21 > 0:17:23Has he'd done enough for bronze?
0:17:23 > 0:17:27In 2012, you were a bit under the radar, really, weren't you?
0:17:27 > 0:17:31And everyone was talking about Louis and the fact that he got the silver,
0:17:31 > 0:17:33JUST missed out on the gold.
0:17:33 > 0:17:35Off he went onto Strictly Come Dancing,
0:17:35 > 0:17:37but, a lot of the time, people forget that you got the bronze
0:17:37 > 0:17:39- in that competition.- Yeah, yeah.
0:17:39 > 0:17:41Did you feel you were under the radar?
0:17:41 > 0:17:43Like you say, I was an underdog going in there,
0:17:43 > 0:17:46I was only 19 years old, unexpected to produce any results.
0:17:46 > 0:17:48I mean, I helped with the team result
0:17:48 > 0:17:50and that was the first time we'd done in 100 years.
0:17:50 > 0:17:52A bronze medal.
0:17:52 > 0:17:55No-one can ever take that away from these boys.
0:17:56 > 0:17:59And then for me to get an individual bronze medal was unreal for me.
0:17:59 > 0:18:02So, I didn't feel any kind of under the radar.
0:18:02 > 0:18:05I was so pleased with my achievement and what I produced on that day.
0:18:05 > 0:18:08And how does it feel to have overtaken Louis a bit?
0:18:08 > 0:18:12He's kind of pushed down and you're kind of top dog now.
0:18:12 > 0:18:14It's still a very close competition.
0:18:14 > 0:18:17We've both got very high start scores.
0:18:17 > 0:18:19You know, we just need to produce clean routines,
0:18:19 > 0:18:22but at the end of the day that's pushing both of us even more,
0:18:22 > 0:18:24which is the best thing for our team.
0:18:24 > 0:18:27And what's it like going into an Olympic Games
0:18:27 > 0:18:29as reigning world champion?
0:18:29 > 0:18:31Some people can see it as a lot more pressure,
0:18:31 > 0:18:33but I see that as a result that I've got in my bag now.
0:18:33 > 0:18:37It calms me, knowing that I've got that title behind me.
0:18:37 > 0:18:40The Olympics is the pinnacle of everyone's career.
0:18:40 > 0:18:42It'd be hard for it not to be overwhelming.
0:18:42 > 0:18:45I can't wait to be there and compete.
0:18:46 > 0:18:49Max and his team-mates have a real chance of making history
0:18:49 > 0:18:53this summer, and with it, pushing the popularity of gymnastics
0:18:53 > 0:18:54to a whole new level.
0:18:56 > 0:18:58If you've been inspired to get involved in sport,
0:18:58 > 0:19:02then click on...
0:19:07 > 0:19:09Tom's popularity has soared.
0:19:09 > 0:19:13He's an icon followed by millions on social media...
0:19:14 > 0:19:18..but it's here at the gym and the pool that he's at his happiest.
0:19:20 > 0:19:23- When you got hold of him, he was an Olympic medallist...- Yeah.
0:19:23 > 0:19:26- ..and so this is like the fine-tuning, isn't it?- Yeah.
0:19:26 > 0:19:29What he obviously has, which is incredible I think,
0:19:29 > 0:19:33- is still this mind-set...- Yes. - ..this focus,
0:19:33 > 0:19:35that he is so determined still.
0:19:35 > 0:19:37How impressed have you been with Tom the person?
0:19:37 > 0:19:41The reason I came to London, because of Tom the person.
0:19:41 > 0:19:46The athlete was, you know, that's sort of a bonus
0:19:46 > 0:19:51and the reason being is because when you set out on an Olympic journey,
0:19:51 > 0:19:57you have to be in a relationship, like, it's a special bond, right?
0:19:57 > 0:20:01- So, no matter what happens, we're going to give it...- Everything.
0:20:01 > 0:20:03Yeah, we're going to throw the kitchen sink at it.
0:20:03 > 0:20:05We're going to dedicate ourselves
0:20:05 > 0:20:07because, you know, you already have a bronze,
0:20:07 > 0:20:10- so why are we going there to get another bronze?- Mmm.
0:20:10 > 0:20:12So, we're not even going there to get a silver.
0:20:12 > 0:20:15We want to go to try to win
0:20:15 > 0:20:17and so we're going to do absolutely... And that's why I came.
0:20:17 > 0:20:21We're going to do absolutely everything we can to make...
0:20:21 > 0:20:23to put us in the best situation to do that.
0:20:25 > 0:20:27It's obvious when you're here
0:20:27 > 0:20:30in the venue that Tom won his bronze medal in the 2012 Olympics
0:20:30 > 0:20:34that this man is dedicated in his pursuit of perfection.
0:20:34 > 0:20:35And this...
0:20:35 > 0:20:36this is home.
0:20:44 > 0:20:46So, how many dives did you do on that board today?
0:20:46 > 0:20:50- I did 48 in total, so I did ten line-ups and 38 from the springboard.- And that wasn't just
0:20:50 > 0:20:54- to impress us, that's how many you would...- That's how many I actually do! Sometimes more, sometimes
0:20:54 > 0:20:58a little bit less, depending on what I'm doing because I have to do stuff with all the different boards
0:20:58 > 0:21:01from one, three, five, seven and all the way up to ten.
0:21:01 > 0:21:04If you have two sessions a day, you might be doing close to 100 dives.
0:21:04 > 0:21:06Yes, I'll be doing close to 100 dives.
0:21:06 > 0:21:08As well as that session we saw you do earlier on?
0:21:08 > 0:21:11As well as that and then this afternoon I'll be doing a whole other hour and a half
0:21:11 > 0:21:13of more diving-specific conditioning and somersaults
0:21:13 > 0:21:17and all that kind of stuff and then after that I'll get in the pool
0:21:17 > 0:21:19and then have a massage and then I do a spin class
0:21:19 > 0:21:21three times a week as well.
0:21:21 > 0:21:23So, anybody who's wondering how you get your physique...
0:21:23 > 0:21:25- SHE LAUGHS - It's a lot of exercise!
0:21:25 > 0:21:29- It doesn't just happen overnight, unfortunately.- It takes a lot of time.- A lot of time and effort.
0:21:29 > 0:21:34You've definitely changed physically, haven't you? And it's clear, obviously, that Jane and you
0:21:34 > 0:21:38have worked very specifically in your conditioning to adapt your...
0:21:38 > 0:21:41So that your spins are quicker and everything's looking so crisp
0:21:41 > 0:21:44- and sharp and...- Yeah, everything's had to change quite dramatically,
0:21:44 > 0:21:47actually, because in 2012, although I could do the dives,
0:21:47 > 0:21:49I was doing the dives and not doing them...
0:21:49 > 0:21:52finishing them as high and finding them as easy,
0:21:52 > 0:21:54so my legs were slightly crimped and a little bit bent
0:21:54 > 0:21:57and I was having to struggle to make things, whereas now,
0:21:57 > 0:22:01I'm jumping higher than any of the divers in the world, so I'm able to jump and spin faster
0:22:01 > 0:22:06and make my dives easier, so that it looks easier. The judges ideally want to see you do a dive
0:22:06 > 0:22:09and make it look as easy as possible, because that's how you get the big points.
0:22:09 > 0:22:12And you've been out to the pool in Rio, you know what it's like,
0:22:12 > 0:22:14the conditions there, and it's been a good pool for you.
0:22:14 > 0:22:15Yeah, the pool in Rio is great.
0:22:15 > 0:22:21It was the Pan American Games pool from 2007, so it's a solid pool.
0:22:21 > 0:22:25All the platforms are three metres wide, so you're able to do synchro training on them.
0:22:25 > 0:22:27The surface is good. It is an outdoor pool, though,
0:22:27 > 0:22:29so that makes things a little bit interesting
0:22:29 > 0:22:33when it comes to the diving because you never know what could happen.
0:22:33 > 0:22:35It's the Southern Hemisphere, so it's not going to be the summer,
0:22:35 > 0:22:38so you've got things like rain, wind.
0:22:38 > 0:22:41Obviously, you don't put this much work in for four years
0:22:41 > 0:22:44just to take part in the Olympic Games, do you?
0:22:44 > 0:22:46There's no going in there trying to...
0:22:46 > 0:22:49"Oh, yeah, I'll be happy if I get silver, happy if I get bronze."
0:22:49 > 0:22:51This time, it's all about going in there for the win.
0:22:51 > 0:22:55Like, I've been visualising this past year, me...
0:22:55 > 0:22:58the process of what I have to do with each of my dives
0:22:58 > 0:23:00to actually be able to stand on top of that podium
0:23:00 > 0:23:04and, you know, yeah, great if I get an Olympic medal
0:23:04 > 0:23:06but what I want to go in there aiming for is the Olympic gold
0:23:06 > 0:23:09because, you know, I feel like I'm reaching my peak now
0:23:09 > 0:23:12and I really want to get in there and I'm ready to fight.
0:23:12 > 0:23:14I'm ready to go in there and give it everything I've got
0:23:14 > 0:23:17to try and, you know, take away the gold medal from the Chinese
0:23:17 > 0:23:22and the rest of the world and bring it home for Great Britain.
0:23:22 > 0:23:25Tom will undoubtedly be one of the biggest names in Rio.
0:23:25 > 0:23:28His worldwide popularity is truly incredible.
0:23:29 > 0:23:33The list of superstar names at the Olympics is long and distinguished.
0:23:33 > 0:23:37Bolt, Phelps, Ennis-Hill and Wiggins, to name just a few.
0:23:37 > 0:23:40But with new sports come new superstars.
0:23:40 > 0:23:43Rugby Sevens is one of the new sports added to the programme in Rio
0:23:43 > 0:23:45and Jason Mohammad has been along
0:23:45 > 0:23:48to meet one of its biggest global superstars,
0:23:48 > 0:23:50ready to take his Olympic bow.
0:23:55 > 0:23:56It's over!
0:23:56 > 0:23:59And the World Cup is over
0:23:59 > 0:24:02and New Zealand, the defending champions,
0:24:02 > 0:24:04have defended the World Cup.
0:24:05 > 0:24:09Sonny Bill, you've won a Rugby World Cup with New Zealand.
0:24:09 > 0:24:12How can the Olympic Games top being a Rugby World Cup winner?
0:24:12 > 0:24:14Obviously, from my rugby-head point of view,
0:24:14 > 0:24:17there's nothing bigger than the Rugby World Cup
0:24:17 > 0:24:20but you have to take your rugby hat off and think,
0:24:20 > 0:24:24on a bigger scale of sportsmen,
0:24:24 > 0:24:25the Olympics,
0:24:25 > 0:24:29there's no higher honour than the Olympics, I believe, so...
0:24:29 > 0:24:32My favourite sportsman ever, Muhammad Ali,
0:24:32 > 0:24:35won a gold medal at the Olympics.
0:24:35 > 0:24:39You know, I'd love to just say that I've been an Olympian as well.
0:24:39 > 0:24:41So, when you were a kid growing up,
0:24:41 > 0:24:43then, did you want to be a rugby union player,
0:24:43 > 0:24:45did you want to play league or did you want to be a boxer
0:24:45 > 0:24:48because of Cassius Clay, Muhammad Ali?
0:24:48 > 0:24:50Always wanted to be a league player.
0:24:50 > 0:24:52I loved my league growing up
0:24:52 > 0:24:55and both my mother and my father come from league backgrounds.
0:24:55 > 0:24:58They were league hard...you know, hard-core rugby league fans.
0:25:04 > 0:25:06He does boxing, he does rugby league and he does rugby union.
0:25:06 > 0:25:08Look at his technique.
0:25:08 > 0:25:10He could go in for the rowing as well,
0:25:10 > 0:25:12if New Zealand's rowing team are short.
0:25:18 > 0:25:21How have you been able to adapt from boxing
0:25:21 > 0:25:23to rugby league and to rugby union?
0:25:23 > 0:25:25What is it that marks you out as this elite athlete
0:25:25 > 0:25:28who it appears can turn your hand to almost any sport
0:25:28 > 0:25:29at the very top level?
0:25:29 > 0:25:33For me, my faith is the number one driving thing in my life.
0:25:33 > 0:25:36I put a lot of it down to that, but also it's just hard work.
0:25:36 > 0:25:40Train as hard as I can and leave the rest up to the most high
0:25:40 > 0:25:42and, you know, whatever happens, happens, I guess.
0:25:42 > 0:25:45There have been a couple of references to your faith in God.
0:25:45 > 0:25:46- Yep.- You converted to Islam.
0:25:46 > 0:25:50- Yep.- What difference has that made to you as a person, spiritually
0:25:50 > 0:25:53and just the way you go about your normal everyday life
0:25:53 > 0:25:56as a family man and also as a professional sportsman?
0:25:56 > 0:25:57It's everything to me.
0:25:57 > 0:26:01It gives me happiness, gives me that contentness in my life.
0:26:01 > 0:26:03For me, sport is just one part of my life,
0:26:03 > 0:26:06but the big thing for me is trying to be a good person
0:26:06 > 0:26:09and a good human being first and foremost,
0:26:09 > 0:26:11good husband, good father.
0:26:11 > 0:26:14That's my driving... That's the thing that drives me.
0:26:14 > 0:26:16Let's go back to the rugby and the Sevens.
0:26:16 > 0:26:19- Obviously, it's going to be a massive event.- Yeah.
0:26:19 > 0:26:21Usain Bolt is going to be there.
0:26:21 > 0:26:23He is going to be the biggest star but...
0:26:23 > 0:26:24whether you like it or not,
0:26:24 > 0:26:27Sonny Bill Williams going into Rio to play for New Zealand
0:26:27 > 0:26:29in the Sevens is a massive story.
0:26:29 > 0:26:34Are you prepared to be out there as one of the superstars of Rio?
0:26:34 > 0:26:38No, I mean, I will not be on those guys' level at all.
0:26:38 > 0:26:41- But...- You're Sonny Bill Williams, you're a Rugby World Cup winner.
0:26:41 > 0:26:44- People will want to talk to you! - From a rugby point of view,
0:26:44 > 0:26:46I guess you say that I'll make a few headlines,
0:26:46 > 0:26:48but just to be there... You know, I just want to be there
0:26:48 > 0:26:50and then we'll take things from there.
0:26:50 > 0:26:53There's going to be all of those amazing athletes -
0:26:53 > 0:26:57I think we'll just be sitting there eating our food 24/7 in that food court
0:26:57 > 0:27:01where all of those athletes roll through, trying to get some photos or something.
0:27:01 > 0:27:05- They'll be looking for photos with you, trust me.- No, I'd be surprised. - And how different is it,
0:27:05 > 0:27:07from a rugby perspective, playing Sevens?
0:27:07 > 0:27:11The energy levels are incredible, aren't they, compared to the 15?
0:27:11 > 0:27:13Yeah, it's another level.
0:27:13 > 0:27:17It makes for an exciting spectacle, I believe.
0:27:17 > 0:27:18For myself on a personal level,
0:27:18 > 0:27:21it really gets the blood going, you know, the blood flowing
0:27:21 > 0:27:24and it's exciting, you know, just learning, learning, learning
0:27:24 > 0:27:26and it really has lit a fire in myself.
0:27:32 > 0:27:35It's a special thing to spend time with an athlete
0:27:35 > 0:27:36on the eve on an Olympic Games.
0:27:36 > 0:27:39They're consumed by a desire to succeed
0:27:39 > 0:27:42and focused only on what lies in front of them.
0:27:42 > 0:27:45That four-year Olympic cycle is almost over.
0:27:45 > 0:27:46There'll be highs
0:27:46 > 0:27:48and, undoubtedly, there'll be lows
0:27:48 > 0:27:52and we'll be watching, captivated by every twist and turn.
0:27:54 > 0:27:58It's very nearly time for the 2016 Olympic Games to begin.
0:28:05 > 0:28:08Jessica Ennis-Hill is back on top of the world.
0:28:08 > 0:28:10Peaty wins the gold.
0:28:10 > 0:28:13Nicola Adams has just made history.
0:28:22 > 0:28:25David Rudisha, gold for Kenya.
0:28:25 > 0:28:28His 18th Olympic Gold medal.
0:28:28 > 0:28:29And Bolt gets there!
0:28:32 > 0:28:34They are world champions again!
0:28:34 > 0:28:38Charlotte Dujardin has iced the cake in style.
0:28:38 > 0:28:40Bradley Wiggins is the Olympic champion!
0:28:40 > 0:28:42Oh, that's a huge jump!
0:28:42 > 0:28:45Laura Trott crosses the line as the world champion.
0:28:45 > 0:28:47It's a golden triumph!
0:28:47 > 0:28:49Mo Farah streaking away!