3 S Training

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3 S Training We don't ask athletes to do the same thing, so why would we train the same?

At 3 S Training we give athletes the tools to succeed at their individualized sport and position through the most efficient means possible.

EARNED: ALPHA Adia Richards commits to DII D'Youville Softball !!!Adia has been with 3 S for years now and the day she w...
30/10/2026

EARNED: ALPHA Adia Richards commits to DII D'Youville Softball !!!

Adia has been with 3 S for years now and the day she walked in it was evident that she had an uncommon work ethic and drive.

I asked some of the collegiate softball ladies what speed pitchers are hitting in the SUNYAC. The response, "58,59, 60 is real good". Adia hit 60mph as a freshman in hs. The talent was there. The work ethic was there. She surrounded herself with players that worked, and coaches that fostered her talents and her commitment to play Division II softball is a testament to that work.

My favorite Adia story is one she'd probably rather forget. It was a Saturday morning and we were in the middle of a workout with about 10 Alphas in the gym. I looked over and Adia has tears running down her cheeks on the bench. Oh NO!

Me: Are you ok hon?
Adia: Shakes head yes.
Me: Are you hurt?
Adia: Shakes head no.
(In my head): Ok. give her a second. Let her get herself together.
3 minutes later:
Me: What's going on?
Adia: (all at once) I'm ok I'm just crying. I'm under slept. We just got back from a tournament in Syracuse late last night. And I know how important you say sleep is. And I know it's just the lack of sleep. But I'm crying for no reason. And I wanted to work out. And nothing's wrong it's just me being tired.

Adia is one of the rare athletes that you don't have to tell her to work. You have to tell her not to work as hard sometimes.

When Adia called to tell me of her commitment, the conversation ended with, "And they have all my nerd classes as you call them, too!"

Adia's going to be a doctor.
Grateful to work with ALPHA NERDS like this.
EAT LIVER

Feel free to check out our new website!!!Our best advertising is the success of our athletes !!!
24/10/2026

Feel free to check out our new website!!!

Our best advertising is the success of our athletes !!!

3 S Training A box gym in Potsdam built for athletes — high school, college, and the ones still figuring it out. Our best advertisement is our athletes and the successes they have earned over the last 10+ years of 3 S Training. GymBox Gym · Potsdam AthletesHS · College · Adult FocusStrength · ...

24/09/2026

We aren’t slapping. We are driving the ball.
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Sleep Presentations with Mens and Womens Soccer at Potsdam St. Potsdam Men's Soccer⚽️  Potsdam Women's Soccer We talked ...
27/08/2026

Sleep Presentations with Mens and Womens Soccer at Potsdam St. Potsdam Men's Soccer⚽️ Potsdam Women's Soccer

We talked about the types of sleep, what causes sleep (and what doesn’t), how sleep affects performance, my go-to’s for away trips and more.

Eat Liver

I presented on SLEEP to the Potsdam St Men’s and Women’s Soccer teams on Wednesday. We discussed what causes sleep (spoi...
27/08/2026

I presented on SLEEP to the Potsdam St Men’s and Women’s Soccer teams on Wednesday. We discussed what causes sleep (spoiler alert: it’s not melatonin, throw that crap in the garbage where it belongs), dispelled some myths, then we talked specifics about how sleep affects athletic performance. We talked O2 saturation, CO2 emission, lactic thresholds, VO2 max, vertical jump, injury rates and more.

But like I told them, you don’t have to believe me. Just follow the money. The NBA, NFL, NHL, and MLB all employ sleep experts like Matthew Walker for this reason. But ya know who else noticed sleep’s effect on performance? Vegas after the 98-99 NBA lockout and shortened season when gamblers were betting based on long road trips especially when it was an east coast team traveling westward and battling teams and time zones at the same time.

Then we talked about how to get better sleep and I shared with them the same Overnight Travel Itinerary Checklist as I share with all of our 3 S Alphas. Make it your own, laminate it, and wipe clean with each trip. It’s just one less thing the athlete has to think about whether it’s a SUNYAC weekend away trip, the state Final Four, or an AAU Trip.

At 3 S we approach the athlete from a wholistic standpoint and try to leave no scraps on the table.

Eat Liver

End of summer obstacle course and cookout.  It was great to see so many ALPHAs before the start of fall sports and sever...
19/08/2026

End of summer obstacle course and cookout.
It was great to see so many ALPHAs before the start of fall sports and several leave for college. There were plenty more that put in a ton of work this summer that couldn’t be there and we missed you!

I love obstacle courses and incomprehensible scoring that causes chaos.

Not pictured Ian Rose who showed up at noon and made me his partner on a full stomach.

EAT LIVER

27/07/2026

Comin in Hot with an overview of the NYS Advanced Placement for Athletics tests.

You really must be profoundly ignorant or a special kind of stupid to think this is both valid and a good idea. My hope is to raise some awareness to the charade of stupidity that we continue to go along with for the past 50 years.
Steps to be completed in the process:

1. Administrative Request and Permission
2. Medical/Physical Maturity Assessment (profoundly wrong)
3. Physical Fitness Testing (a one size fits all, inadequate, and invalid)
4. Final Determination: Tryouts, coach’s call

Reasoning behind the tests:
1. To ensure that athletes are competing at the correct level.
2. To ensure safety for the athletes; namely that they epiphyseal plates have not stopped maturing.

Let’s start with the Physical Test. It is made up of 5 tests:
1. Curl-ups (situps; core strength)
2. Shuttle run (speed/agility)
3. One Mile Run (cardio endurance)
4. Pullups (upper body strength)
5. Sit and reach (flexibility)

An athlete must pass 4 of the 5 to pass the test. Let’s start there.
If you have a 280lb 8th grade manchild that wants to play jv football they are not passing the mile, or the pullups, and the sit and reach, curl ups, and shuttle run are all in question. If that same kid benches 225lbs and squats 315, is it safer for them to play against 100lb kids on modified?

If you have a 7th grade swimming phenom, are any land-based tests better than just putting them in the pool and getting their times in events and then comparing them to JV and V times?

But Sarge, those are outliers. Well, first off the test is meant for outliers. Second, take for instance the basketball player who will be engaging in physical contact with probably larger adolescents. It seems good for testing them right? WRONG. Most injuries of substance will occur from eccentric contractions and ground reactionary forces from cutting and jumping. So I ask, if you make the middle schooler play against his own grades, do you think he/she won’t cut as hard or jump as high? Is he/she less likely to come down on a foot? Less likely to tear an ACL because of cutting? NO.

The test does not make sports safe. Does it have some validity when grading the athleticism of the athlete? SURE. But you know what’s a better indication? Playing the sport versus those that they will move up and play against.

If you take bp for 2 weeks and can’t touch a jv pitcher, maybe you aren’t ready. But if you fail all 5 tests and bat .400 during tryouts, maybe those tests aren’t valid.

But here’s where I really go off the rails. Even if you pass the physical test, you still have to pass the Tanner Test of Physical Maturity. It was created in the 1960’s by a British pediatrician measuring height, weight, muscle mass, and P***C HAIR.

The rating system for the Tanner Test is a 1-5 scale as follows:
1. Prepuberty: no hair
2. Breast buds or testicular enlargement, sparse p***c hair
3. Growth in breasts/ge****ls, coarser p***c hair
4. Adult like changes like larger areolas or p***s growth
5. Full adult maturity

Mind you, the Tanner Test was made before the advent of lifting weights and Mark McGwire and Barry Bonds grew their foreheads and showed us that in all sports, weightlifting can mitigate to some degree our given physical limitations with work in the weightroom and with plyometrics and agility drills. Otherwise, we must ask ourselves why every professional team and every Division I team in America hires strength and conditioning coaches.

In 1993, as an 8th grader I was asked to try out for jv basketball. After passing the physical test* I then was called down to the nurse’s office during a class period. There was a dr. and the school nurse. They took my height and weight and asked me to take off my shirt. Then the nurse said, “Usually we just check the underarms”. I had no idea what they were talking about. Then she left the room, and an Indian doctor whom I never met told me to drop my pants. I did. He stared at my ge****ls. He then told me to pull my pants back up and exited the room. That was the Tanner Test. I passed.

Now I ask you, what the hell was that Tanner Test going to tell my possible jv basketball coach that he wouldn’t know from tryouts? Especially given that the jv basketball coach WAS MY DAD.**

With all the weirdness that has been uncovered in the last several decades from priests to islands dealing in pe******ia, can we see how it might be a bad idea for strangers to be looking at the genitalia of our children? Should we be sending our kids in a room alone with an adult whose job is to then look at their genitalia? Aren’t we supposed to protect our children from this type of personal invasion? WHY DO WE ACCEPT THIS?

Furthermore, does p***c hair give us a better indication than a physical test? What’s the ratio of p***c hairs to age that indicates the closing of growth plates? How many hairs are needed to go from stage 2 to 3? Are we going to have these doctors or nurses count p***c hairs?

What’s more is the hypocrisy in testing between females and males. As told by many female athletes, “they just ask if we started our period and you can lie about that”. I guess we’re only counting male p***c hairs now?

The Tanner Test is an antiquated test that analyzes symptoms in an attempt to make a guess about the athlete’s ability to absorb forces in the skeleton and soft tissues. P***c hair measures NOTHING. We have quantifiable mass to strength measurements, bodyweight exercises, speed tests, endurance tests, and quantifiable inarguable weights that we could use, but instead the Tanner Test uses a medical professional that needs no understanding of the sport, the weight room, or the individual athlete to make subjective decisions based on P***C HAIR.***

It should be noted, that even if you pass the physical test but fail the Tanner Test, you still fail and cannot play jv or v sports. Make it make sense.

The solution? Steps 1 and 4 of the Advanced Placement Process. Administrative sign off where a coach has told the athletic director that they want specific athlete(s) to try out and they have discussed as the 2 see fit. Then they tryout. If the coach wants to incorporate some physical tests for that athlete, that should be their prerogative. The Tanner Test should be abolished, as should the physical test as its one size fits all is antithetical to the very outliers it tests.

I hope this ticks you off as much as it ticks me off as I have been sitting on these thoughts for YEARS and only during the 2025-26 basketball season did I come to a boiling point where I knew I needed to bring this to light.

*There’s no way I passed the physical test. Mr. Pinkerton just knew that it had nothing to do with my ability to play basketball. I was short on the broad jump by about a foot and was carrying a grown man’s ass at 12 years old that made it impossible for me to run fast enough in the 100m sprint. He looked at his stop watch and asked me if I felt faster today. Not really. Well you were. And you jumped further too. That’s when I knew the gig was up. Both those tests are no longer included.

**In his infinite wisdom, it should be noted that my dad asked me to try out for jv basketball. This was at a time when there were 25-30 people trying out. First cuts were after practice on Wednesday and the final cut was on Friday. I got the ax from my own dad on Friday. Did this cause some tension in the house? Well, I’ll never forget my dad muttering about their record and my mom telling him it was because his best point guard was on the couch getting ready for modified practice.

***You can get pi**ed off at this if you want, but doctors all took a very public test to show us how smart and in touch with their patients they were during COVID. I have yet to hear or see all of the dead teenage bodies. Conversely, I can point to plenty of females with POTS and males with Myocarditis that I have dealt with either at 3 S or at Potsdam State. The letters at the end of their name do not mean I will hold them with the same deference as years gone by and I will not take part in this appeal to authority.

Huge Thank You! To the Fred Badlam Scholarship Fund for sponsoring 3 North Country Wrestlers at our 3 S Wrestling Camp l...
08/07/2026

Huge Thank You! To the Fred Badlam Scholarship Fund for sponsoring 3 North Country Wrestlers at our 3 S Wrestling Camp last week.

If you knew Freddie you knew his competitive spirit never waned with age and he was always a huge supporter of youth sports in the area. I know he would have been proud to see the 3 young wrestlers that were given the opportunity to attend and compete at the camp as they took full advantage of the opportunity.

Presenting the check is the esteemed Dr. Brian Sweeney. If you hold your phone up to your ear you can hear Freddie’s infectious laugh.

Create competition and intensity goes up. In the pictures below you will see a little black box that has a magnet attach...
03/07/2026

Create competition and intensity goes up.

In the pictures below you will see a little black box that has a magnet attached to the rack. Its cord then wraps around the barbell above and measures bar speed as the athlete accelerates from either a bilateral or split squat stance giving us immediate feedback on how explosive the athlete is from each position.

Why does this matter? In basketball it’s a 2 foot or one foot jump. In swimming, track, and football it’s your acceleration out of the blocks or your first step. In wrestling it’s blasting a double leg. It’s movement patterns with realtime data for personal use and comparison to your peers.

The orange bands on each side give just enough resistance to reach peak velocity. Similarly, you can only throw a ping pong ball only so fast because it is too light.

The younger guys were first up. First time through everyone’s eyes are on each reading. Second time through it’s getting competitive. Tuffy Griffith was helping and now the younger guys want to see Tuffy and myself go. I get a 1.75. Tuffy gets a 1.86. I’m mad. How’s this high schooler gonna come in here and bully me in my own gym? Now I’m talking smack to Tuffy and he’s just smiling at me. This is bull.

Then the ladies come in. Rylynn does great and gets a 1.31. Kaitlyn Plonka was hired to register campers, take pics and sling waters and one of the girls asks if she’s a 3 S ALPHA. She is for the last 3 years. She’s going into 11th grade and runs cross country, plays basketball, and softball. Now the ladies want to see her numbers. She’s done this before. BOOM. 1.41. PROOF IS IN THE PUDDING.

Then the older guys come in and it doesn’t take long before the testosterone is wafting in the air. The boys are out for blood. Cyler, Ashtyn, Tuffy are all hitting above 1.75 and eyeing each other. But apparently no one told us there was a freak in camp. Lyshan Young steps in and hits 2.14. It’s the highest reading I’ve ever had in the 3 S Gym.

How good is that? Of course I now want to see what the freak for hire Carter Baer can do. We are talking 3x State Champion, Division 1 wrestler that made the NCAA Championships this past year. So I put Carter on the spot. BOOM! 2.01. Now he’s big mad just like I was. BOOM! 2.05. BOOM! 2.05. Carter and I are left mumbling disgruntled phrases to each other.

It’s safe to say Lyshan won camp in the sense that I don’t think anyone got more out of camp than him. He was a sponge. He showed up for the extra hour of training each morning before camp started. He was hanging on every word when we talked scraps on the table with nutrition, lifting, energy systems and breathing. And he learned from a better version of himself in Carter each day. There were other campers that came close, but it’s hard to say anyone got more out of this camp than him.

*Follow up: We hit the same exercise yesterday with our ALPHAS at the 3 S Gym. I got a 1.89. Still less than Tuffy who topped out around 2. His very respectful smile still ticks me off.

GRATEFUL. PROUD. We finished our 1st 3 S Training Wrestling Camp and even through the exhaustion that follows, I can’t h...
02/07/2026

GRATEFUL. PROUD.

We finished our 1st 3 S Training Wrestling Camp and even through the exhaustion that follows, I can’t help but smile.

This camp couldn’t have happened if not for Self Defense America - Potsdam allowing us to use their facilities. HUGE THANK YOU to Bob Gray. Just a great guy that has been giving to the community for decades now.

It’s hard to impress upon younger athletes the opportunities they have to work with such elite practitioners like Carter Baer and Zoe Griffith. Their names alone gave credence to this camp and credit to GOUVERNEUR WRESTLING for making up HALF of the campers. They get it. Again, this doesn’t happen without them.

Concisely articulating and convincing parents why this is beneficial to their athletes is my biggest hurdle. I had to do just that for years in the basketball community. Now I just point to the ALPHAS and names on the wall. Then it was track and cross country. The PROOF IS IN THE PUDDING. Now we are attracting wrestlers whose names will eventually end up on the wall as well.

Over the course of the next several days I will get more in depth with specific topics we covered and how it translates to the mats. But I know our camp is making these athletes think because several parents made it a point to say their kids came home talking about topics like breathing exercises, saunas, nutrition and more. At 3 S Training we approach training from a wholistic standpoint and scoop up the scraps that are left behind. Carter and Zoe are in wrestling rooms surrounded by athletic freaks. They are looking to get 1% better because they are elite. The younger your athlete is, the greater that percentage becomes and the more glaring the difference between those that train with us and those that don’t. We are the ICING ON THE CAKE.

No matter the sport, all athletes that are good PLAY their sport in the offseason. We help the athletes that LIVE THEIR SPORT.

EAT LIVER

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