Questions? Ready to start your project? Contact Us


3 X 3 Workout

Doug Scott is the strength coach for the Pingry School in New Jersey.  His program is organized and well thought out.  Periodically he introduces a new routine for short periods of time to stimulate his athletes, increase their interest and provide challenging tasks.

Hip Press

All photos courtesy of Hard Pressed-Chicago

Pendulum Hip Press 


3 x 3 Workout

Doug explains, this is a workout I learned years ago from a coach at Princeton University, called the 3×3.  This Routine involves 3 exercises performed in a high intensity fashion and repeated for 3 sets with little rest.  If done correctly with a high level of focus and effort this workout is extremely demanding and productive.  Give it a try. 

Leg Press  x 20

Dips x Max

Chins x Max

Leg Press x 15

Dips x Max

Chins x Max

Leg Press x 12

Dips x Max

Chins x Max

 Strength Training

Pendulum Power Rack Adjustable Dip



This is an example, feel free to substitute exercises.  Work hard and strive for improvement as it is a a great way to Get Strong.


Grip Force

A solid grip has repeatedly been tied to having a healthier and longer life and without question is a huge factor in almost all  athletics. Recent studies shed light on the intricate relationship between hand strength and overall athletic performance....

Freedom To Excel

The human body is described as having 6 degrees of freedom for each of its segments. Degrees of freedom refers to the number of ways a rigid body can move in three-dimensional space, up/down, left/right,  in/out and in 3 rotations;...

Mount Pleasant High School