COMMONWEALTH GAMES: Folwell reveals the key to his success in Delhi

From James Toney, Sportsbeat, in Delhi

 LUKE Folwell believes his no pain, no gain mantra helped him secure his third Commonwealth Games medal yesterday.

HARD WORK: Luke Folwell admits the secret to his success in Delhi has been to put in the hard yards in training

The 23-year old gymnast spent the summer going through an arduous conditioning programme - which paid dividends as he added rings silver to  his second place in the team event and all-around gold.

"I've done a lot of strength and conditioning work for the rings over the last year and a half, especially in the summer," he said.

"All that hard work I put in and all the days when I woke up in the morning and couldn't lift my arms above my head have paid off.

"I didn't set myself a target of medals when I came out here. I just wanted to try my best and see what happened. 

"I've got three medals and long may it continue. They say winning is a habit and I think it's a nice one to have."

Folwell also placed fifth in the pommel final and look for fourth medal in today's parallel bars and vault competition.

"I've got nothing to lose in either but it would be nice to get another medal, we'll just have to see," he added.

"It was an exception for me to get into the pommel horse final. I wasn't expecting it.

"I had a few errors and I think the nerves got to me a little bit. I don't know why but I was more nervous than on any of the other days."

 Follow all the action as it happens from the 2010 Commonwealth Games in Delhi