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What to expect 

Get exactly what you need to dominate your competition

Effective Daily Workouts

Our system is based on over 30 years of focused research in exercise science training methodology, eliminating all guesswork. All training parameters and suggestions are optimized just for you!

Winning Training Plans

Our sports training system has been proven and tested by generations of elite coaches and elite athletes in real competitions.  You can rely on the highly optimized training plans we produce.

Precise Training Targets  

Training in the wrong training zone at the wrong time can derail your progress and results. We define individual needs and match them with the most effective training exercises to produce the optimum training effect.

Personal Care & Support 

We offer a full explanation as to how and why 3S methods work.  Take 3S Certification or pick separate educational modules to learn more about contemporary training principles.


Whether you’re a novice, high school, collegiate, or master… or even an Olympian… 3S will design the perfect training program just for you. Easy to read and simple to follow, these science-based personalized suggestions will get you to your goals with almost 100% certainty. All you have to do is to access your online account and receive carefully calculated workouts, fully optimized to your goals and abilities from any PC, MAC, or tablet… 24/7… anywhere in the world.


Use highly-optimized training programs with specified Seasons, Weekly Loads, AND Daily Sets’ Paces


Receive training guidance to enjoy your next group ride or break away from it!


Get precise workouts and training guidance for training on any Erg or boat and row to ultimate personal bests!

Unleash the Power of 3S Coaching and Training Design Tools!

Check the Payment Plans and Special Packages for Each Sport
Our coaching tools are designed to provide you with simple and reliable suggestions that help you guide athletes along the path to success.


Mat Luebbers Swimming

The Super Sport System looks like a good tool for athletes and coaches. The workout planning system will help athletes maximize their chances of achieving their athletic goals. It uses well-researched exercise science principles along with each athlete’s individual parameters to design long-range sport-specific training plans, weekly training plans, and individual daily workouts that will help any level of athlete or sport participant reach their athletic goals.

Bill Dorenkott
The Ohio State University
Head Coach Women's Swimming

I wanted to drop a note to share a success story. Samantha Cheverton made the Canadian Olympic Team last night in the 200 freestyle. She finished second in a lifetime best of 1:57.9 and will get to swim the 200 free and 800 free relay in London. Just wanted to thank you for playing a role in the process.  03/30/2012

Rob Knight
Bloomington Normal Swim Club
Head Coach

We just finished our State Championship meet this past Sunday and had two 13-14 boys finish in the top 8 in the mile.  Wyatt finished 6th with a 17:12 and Ben finished 8th with a 17:29.  Wyatt dropped 26 seconds from his lifetime best back in December of 2011 and Ben dropped 29 seconds from his previous best on February 24th of 2012.  Thank you!  3/13/2012

Mark Osborn
Germany Junior Rowing
Proud Parent-Coach

3S works! Jason (Osborn) won two national (Germany) titles at the weekend. Gold in Lightweight Single U17 and Gold in Lightweight Double Four U17. This is his first year at U17 (he is only 15). Thank you, your programme is simple, effective and gets results.  07/09/2009

Michael McHugh
Minnesota DoorCounty YMCA
Head Coach

Thank you for all of your help in the past, Conner set the new 100 yard National Breaststroke record this year at 53.41. Going to Minnesota On full scholarship.   09/12/2014

Federico Sarabia Rodriguez
Mazatlan Aquatics, Mexico
Head Coach

We just came out of championship where all athletes demonstrated excellent results.  This happened because of your program and knowledge. I´m very satisfied so far, THANK YOU for your knowledge and assistance!  11/17/2014

Roy Chaney
Colorado Torpedoes Swim Team
Head Coach

Our kids had a great Junior Olympics. I cannot believe how well they swam. They dropped anywhere from a couple of seconds to 10+ seconds and made it into finals and consols.  THANK YOU!

Hesham Sedik
Cairo, Egypt

Dear 3S:  It is a great pleasure to report our progress after competing at Nationals here in Egypt.  My team did a great job in 2 consecutive competitions first called Cairo Championship and the second is the Egyptian National Championship.  95% of our swimmers improved their personal records, the team moved from 6th place to 2nd place which is a massive step forward despite the lack of a number of swimmers in some events.  In the end, I received 2 new job offers from different clubs but I am remaining loyal to the team I am working with.  Thank you so much for your support.  I had a great experience with 3S and I am looking forward to continuing my work and education with 3S.  

Omar Nuñez Aguirre
Nicaragua Swimming
Head Coach

Dear Sergei,  Last week we concluded our main season participating in Nicaragua National Championship and now can report the results we achieved with 3S assistance. Our top swimmer, Carla Abarca (16 years old),  set several absolute national records in her age group, Carlos Huerta (12 years old) set a new national record in 200 butterfly.  Otoniel Munguia (12 years old) set another record in 400 combined. Gerald Hernandez (12 years old) won the free 400-800-1500, and crossed 5,000 meters in open water.  As I said, the Super Sport Systems has helped us a lot in achieving these results and we hope to continue these improvements in future.

Contact us


Richmond, VA USA

Phone: (804)-519-1201