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Where do I start
TrainingDo you provide a nutritional support system for my training program?
Our services specifically designed for:
- Individual sports participants at any level
Initially, the program was designed to help coaches improve the performance of elite athletes. National and Olympic level coaches were the first users in late 1980s. Our success at that level allowed us to apply the best features to athletes at all levels. The program is based upon research findings in coaching methods, exercise physiology and biochemistry and is designed to provide solutions and answers at all levels of performance; regardless of your expertise. Our services are currently in use by the following categories of users (Please read Testomonials):
· Numerous elite US and World swim coaches
Yes. There are several ways to do it. To review the "test athlete" and explore all of our features and tools, just click on “ENTER FREE DEMO ZONE” from the front page at www.supersportsystems.com and select the “EXPLORE” function. Currently, you will be taken into an active “service” zone of our site for swimming (more sports to come); however the general structure will remain the same, regardless of the sport, where you can see the daily workouts generated for a specific athlete and view other exciting features built to satisfy caoches and athletes.
You may also use a referral number, which will offer free time on our site
. To use it – register as usual, enter the numner at box provided, select
the "Signature" level and "Bill Me" option (you will not
be billed). You need to enter personal information for at least one athlete
to start using this service (we can add a test athlete to your page at your
It is simple. One of the key features of our approach is that we do not need exhaustive testing and/or tons of other information. Our proven by time methods and databases behind the scenes allow us to provide you with maximum information with minimum input from you.
To start using our program - go to “Register” and provide the requested personal information (you may download this file in ADOBE format to get familiar with questions). The entire process takes about 4 minutes. You will receive access to you daily workouts and 3S Tools immediately after you provide the required information. There is no waiting time or calls from coaches. The strength and knowledge of the whole Soviet sport system is immediately available to you. Elite scientists and coaches, who designed and used these training methods for decades, are ready to answer any of your questions.
Yes. All we need to know is the competitive distance you are preparing for and your best result on this and any other distances. The 3S system will take it from there and allow you to systematically improve your performance and move to higher levels. In case you do not have required information 3S experts will help you will setting the system for you in a most proper way.
Enter the following information:
Fees are based on the sport selected and vary depending on whether you are a coach or individual. Fees for coaches may be as low as $7.99 monthly per person for the Standard Service Level and only $12.82 for the Signature Level (in Swimming), which includes the most comprehensive coaching tools and methodology.
Individual fees for swimming start at $19.99 a month. Please check our Pricing Structure. There are no additional charges or hidden fees. Payments may be made by year, semester or month. Services can be cancelled at anytime with no obligation. Before sending in your fee to get started, we encourage you to make the commitment to develop a healthy lifestyle, take our free tour and test our calculators, and read our free course: “Secrets of a Professsional Coach” (will be available soon).
Coaches who use our services are treated as partners and 3S is prepared to
do everything possible to accommodate their specific needs. Special discount
programs are also available. Call (804) 519 1201 for additional information
on special pricing.
You can change only your Password at any time from the “EDIT PERSONAL
Yes. We provide specific strength training information on the selection of exercises, number of repetitions and sets, percent of maximum weight, rest interval, and progression.
Yes. Our nutritional programs (coming soon) are tailored to specific training in running, swimming, cycling, rowing and other sports and are designed to provide high energy for vigorous training and competitive schedules. Recovery nutrition is emphasized to ensure maximum benefits from our training programs. Nutritional programs are also available to meet other individual objectives such as weight (fat) loss and muscle weight gain.
Although achieving your target time on training distances is desirable, it
is less important, especially at the beginning, than staying within your target
Heart Rate during a given time of work.
In order to receive the daily workouts and annual (seasonal) planning, you
need to enter some initial personal information for your athletes. You will
then receive access to daily workouts and additional coaching tools and can
The Rowing section is in the final phase of preparation and will be introduced
in an on-line version in the next few months. At the present time, we are servicing
rowers (especially elite level) in an off-line mode using our original expert
tool - "Training Optimization Program/ Rowing". This program was used
for the preparation of two time Olympic Champion Ekaterina Khodotovitch (single),
Mrs. Levina, 4 crew, 8 crew (Winners of World Cup, Lucerne, 1999), and other
Dry land exercises are a set of standard special (regional) strength routines. We will be adding the "mini series" of special recommended exercises per stroke to this site. These exercises emulate actual movements in the water and develop the same muscles that are involved in different strokes. We also provide general guidance in terms of how to apply the exercises (% from individual maximum load and number of repetitions per set). You may want to start with fewer repetitions per set when beginning the dry-land portion of training and slowly increaase them to the number we recommend. Stretching exercises should be completed prior to and after each strength training session to avoid loss of flexibility and to actually increase range of motion.
Exercises may be executed individually or in pairs using strength building equipment such as Nautilus. Several brands of special swimming strength training machines are also available.
For additional questions on dry land exercises, you may contact our Head Swimming Coach, Matt Kredich, Head Coach, University of Richmond at: email@example.com
We are currently improving this feature (set deletion/addition) which will be more user friendly. In the meantime, follow these steps:
1. When deleting the row, you first should uncheck the desired exercise (one
or several) and then click on "Remove Unselected" button at the bottom
of the daily workout page. We checked this function several times and it worked
in all our tests. After you make all desired changes, you need to save your
daily (weekly) workout. The only way (so far) to do this is to select "Print
Form"Üat the bottom of the screen (same row as "Remove Unselected"
button). At this time, you simply select the "File" and "Save
As" option. Otherwise, your changes on the screen can be lost. One of the
reasons why this process is cumbersome is that we need to store up to 8,000
variables per athlete and therefore, the immediate shortcut is to create these
variables "on the fly" each time the program is running.
The rest intervals, especially in Interval type of training exercises, can be used as another regulator of exercise intensity. Since our exercises are calculated in relation to the "Idealized adaptation curve," the athletes may experience some difficulty in reaching target times at a given (projected) target average Heart Rates in exercises. Keep in mind that Heart Rate is a much more important parameter to achieve in the beginning of the season. It is undesirable to try to reach the provided target times at the expense of higher Target Heart Rates.
One way to reduce the average heart rate (work plus rest time included), is to increase the periods of rest between repetitions. Usually, at the beginning of the season we may stretch rest periods in the same exercises up to 30 and in some cases 40 seconds. The idea is to reduce rest time and match the recommended parameters in target time, target HR and target Rest Periods during the tapering off and competition season. Fifteen to thirty seconds has been shown to be the most efficient rest period allowing maximum accumulation of work at the desired speed. Using a rest period greater than 40 seconds creates a different paradigm and training effect due to improved recovery rates and is used in "Repetitive" types of exercises. Different tasks are being solved using this exercises.
Since the selected length of a season for your athletes is about 48 weeks,
it is highly recommended that the length of one season (mezzo cycle) not exceed
16-18 weeks and ideally stay around 12-14 weeks. The typical elite level athlete's
annual season consists of 3 or 4 mezzo cycles. Such an individual training cycle
is dictated by laws of adaptation to physical stress (exercise) and produces
the best progress in the adaptation processes (i.e. results progression) during
the annual cycle.
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