Rai Benjamin Workout

Rai Benjamin is an American professional track and field athlete, specializing in the 400-meter and 400-meter hurdles. Born to Antiguan immigrants Jeanette Mason and Winston Benjamin in the Bronx, New York, he grew up in Mount Vernon, a town in Westchester County. Rai Benjamin attended Mount Vernon High School, the alma mater of actors Denzel Washington and JB Smoove, before transferring from UCLA to USC for his collegiate career.

In 2019, he won his first USA 400m hurdles title and a silver medal at the World Championships, along with a gold in the 4x400m relay. His success extends to the Diamond League, where he has won titles in 2019 and 2021. During his 2018 season with USC, Benjamin set NCAA and school records, including a collegiate record of 47.02 seconds in the 400m hurdles and a relay record of 2:59.00.

Rai Benjamin Workout

Rai Benjamin's training for the 2024 Paris Olympics is both intense and meticulously structured. His day typically starts at 7:30 AM with a simple breakfast of scrambled eggs, toast, chicken sausage, or oatmeal with peanut butter and banana, supplemented with yogurt for gut health. Training runs from 10 AM to 3 PM, with a mix of strength and technical sessions.

His Mondays and Wednesdays are focused on strength, combined with running, while Tuesdays and Fridays are for technical work, including hurdles and drills. Wednesdays are dedicated to sprint and hurdle training, and Thursdays are his rest days. Mornings are reserved for pre-practice mental preparation, arriving at the track by 9 AM After a 30-45 minute warm-up, his sessions last about an hour before a break for refueling with meals like teriyaki salmon with rice and veggies or roasted chicken thighs with potatoes and vegetables.

The second part of his day involves weight training from 1 to 3 PM. Dinner, usually similar to lunch, is eaten by 7 PM to ensure no late-night eating. Recovery is crucial, and Rai employs a red light sauna, cold plunge, Hyperice Normatec recovery boots, and regular visits to a chiropractor and trainer. Mental preparation is equally rigorous, with Rai visualizing races, maintaining self-motivating dialogues, and focusing on balance to prevent burnout. Despite the grueling regimen, Rai balances his life with social gatherings and prioritizes sleep, crucial for recovery and performance.

Rai Benjamin Medal Record

Rai Benjamin has established an impressive medal record in athletics, representing both the United States and Antigua and Barbuda. At the 2020 Tokyo Olympics, he earned a gold medal in the 4×400 m relay and a silver medal in the 400 m hurdles. His achievements at the World Championships include gold medals in the 4×400 m relay in 2019 and 2023, silver medals in the 400 m hurdles in 2019 and 2022, and a bronze medal in 2023. In the Diamond League, he secured first place in the 400 m hurdles in 2023. Benjamin also won a silver medal in the 400 m at the 2015 CARIFTA Games, representing Antigua and Barbuda.