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Where do I start

Who can use 3S Services?

Can I give the program a try to see if I like it?

How can I get started?

Does the 3S system apply regardless of my current ability level?

What other key information will help 3S get me started?

Registration

What is the pricing structure?

Can I change my login and password?

Training

Can 3S help me improve my strength for competitive road racing, cycling, swimming or rowing?

Do you provide a nutritional support system for my training program?

Must I always achieve my target times each session?

How do I activate the daily workouts and annual (seasonal) planning for my athletes?

Does 3S provide these services for Rowing?

Can you describe the dry land exercises for swimmers?

I am finding the process for adding or deleting a training set very difficult.

How do I use the rest periods and ** signs after them?

What is the maximum recommended length of a Mezzo cycle?

Common

How can I contact 3S?

Who can use 3S Services?

Our services specifically designed for:

- Individual sports participants at any level
- Professional coaches and coaches who are trying to improve their knowledge and skills.

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
· Swim clubs
· High School Coaches
· Division I, II and III University programs
· Fitness organizations
· Individual athletes without personal coaches
· Recreational sports participants, weight loss programs
· and many others.

The 3S training system has already produced over 30 Olympic Champions in the Soviet Union in the 1980s and 1990s. In short 6 month after its introduction in the USA in September of 2002 the participating coaches reached outstanding results (read the articles from SwimInfo)

Can I give the program a try to see if I like it?

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 request).

How can I get started?

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.

Does the 3S system apply regardless of my current ability level?

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.

What other key information will help 3S get me started?

Enter the following information:
1. Best time last season - If you do not have such information, enter your best known time on that distance ever,
2. A realistic Target time - If your training pattern and strategy are accurate, you can expect a 10-15% improvement on the results of your previous season. We are introducing a calculator to help identify your target time.
3. Heart Rate - on short and medium distances the maximum HR on the distance (Taken immediately after the effort) is just fine. On longer distances of specialization, such as 5,000 and more, the average HR is a better criteria. That is just for your information. You can correct it by checking the "Energy Zones" page. We can determine this from your age and intensity of exercise (time of work).
4. Selection of weekly training patterns - Choose the Parametric training option regardless of the number of sessions you select. You may still use the 6 session matrix and select the workouts from there.

What is the pricing structure?

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.

Can I change my login and password?

You can change only your Password at any time from the “EDIT PERSONAL DATA"” page.
If you need to change Username please write request to site administator Admin@3SSite.com .

Can 3S help me improve my strength for competitive road racing, cycling, swimming or rowing?

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.

Do you provide a nutritional support system for my training program?

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.

Must I always achieve my target times each session?

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.

How do I activate the daily workouts and annual (seasonal) planning for my athletes?

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
print the workouts (weekly) and/or allow your athletes direct access to their individual pages with daily or weekly workouts. You can also download daily sets into HY-TEK Workout Manager.

Does 3S provide these services for Rowing?

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 elite rowers.

Can you describe the dry land exercises for swimmers?

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: mkredich@richmond.edu

I am finding the process for adding or deleting a
training set very difficult.

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.

How do I use the rest periods and ** signs after them?

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.

What is the maximum recommended length of a Mezzo cycle?

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.

How can I contact 3S?

Still have questions? E-mail your questions to: Sbeliaev@3SSite.com, admin@3SSite.com
For administrative questions use: Admin@3SSite.com or call (804) 519 1201.

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