Rowers and rowing coaches can get online training plans for indoor or water rowing.

If you are a sculler, rower, or indoor rower and you take your sport seriously, 3S has a unique training solution just for you. Whether you sweep, row in a boat or on an erg, 3S will guide you every step of the way. Although these services were designed primarily for rowers who self-train, rowers who wish to train off-season or for a specific event may now also use these services when they are not training on a team.

We also offer an optional training method (our Personal Training Plans) for rowers who do not have access to a computer or the internet. And if you are an elite athlete preparing for an international competition, or if you have other special needs, please feel free to contact Dr. Beliaev directly to discuss your particular training situation.

NOTE: None of our services requires a long term commitment or a service contract. You may subscribe to any service level for as long as you wish or cancel at any time.

	SIGNATURE	$39 month
	Available on the web 24/7, this totally turn-key program prepares personalized daily workouts, produces a fully periodized season plan, and defines your personal energy zones with scientific precision. It also allows you to plan your training week, monitor your training progress, and select from basic training strategies. This program is guaranteed to improve the performance of any rower from novice to national champion. (program details)

ELITE

$54/month

If you use "power tools" on your PC, then this program is for you. In addition to all the features of our Signature Service you may also manipulate virtually ANY variable in the program. The additional analytical tools included, like our Set Designer and Row Analyzer, will allow you to create your own sets and even analyze the effectiveness of the training strategies you have selected.

Athletes who demand extreme flexibility or are preparing themselves for national or international competitions will want all of these premium features, previously available only to the most elite Olympic coaches.

(program details)

ONLINE SUBSCRIPTION SERVICE for BOATS or GROUPS

BOAT

$39 month

Get a complete "group" training plan for ANY SIZE BOAT and a group erg workout for use by all members of the crew.

Perfect for masters or club rowers, this low-cost alternative to our Signature Service for coaches is priced per boat, and includes the same professional quality workouts, periodized season plan, and training strategies found in that program. This program DOES NOT, however, include individualized workouts.

(program details)

ELITE BOAT

$54 month

3S can't replace a coach, but if you're training without one, it can help maximize your training efforts. If you're on your own and your boat is competing in a major or championship event, then this is the program that will enable you to reach your goals.

The Elite Boat Package is designed to provide training guidance to elite crews and includes additional analytical and training design tools that are not included in our standard Boat Package.

(program details)

ELITE BOAT PLUS INDIVIDUAL ERG

Get a complete "group" training plan for your boat PLUS individual erg workouts for every rower in the boat.

It's almost like having your own coach train you individually! And spreading the cost of this program over all members of the crew makes this program very affordable.

(program details)

	14 WEEK PLAN*	$129
	Erg or water... if you're planning to compete in ANY rowing event this year, 3S can prepare a Personal Training Plan for you that will get you into the best possible condition. If you don't have a computer or hate to use one, this is for you. These plans are designed to peak you for a single event. * E-Mail or call us at 804-519-1201 for longer or shorter seasons. You will receive your printed and bound plan by mail in a few days.

Every 3S Personal Training Plan is:

Prepared exclusively for you, according to your abilities and goals
Professionally prepared to Olympic quality standards by an Elite 3S Coach
Complete with everything you will need to succeed, and comes to you printed and bound

Every 3S Personal Training Plan includes:

Daily workouts for every training session of your season
Complete periodization of your season
Definition of your personal energy zones
Winning Olympic and Parametric Training strategies

Please contact us by e-mail or telephone at 804-519-1201 for more information about us, our products, or services.