SPORTS PERFORMANCE

WHAT TO EXPECT

If you’re ready to become the fittest, healthiest version of yourself, 3&D Sports Performance can make it happen for you. We know it’s hard to not only start a workout but to continue the lifestyle and nutrition change when you’re constantly juggling life’s demands. Work, kids, family, and more… all demand your time. Let’s do this together and help get and keep you feeling at your best. 

MEET THE TEAM!

Lovell Kosh

Co-Owner / Director of Sports Performance

Lovell Kosh is a former Basketball and Track college athlete turned certified strength and conditioning coach. Coach Kosh earned a Master’s degree in Exercise Science, with a concentration in Injury Prevention and Performance Enhancement, making him an expert in injury prevention. Over the 15 years of coaching athletes, he has never had an athlete suffer from a major injury (ACL, Achilles, etc).

After training athletes overseas in Europe, Coach Lovell returned to Delaware with his fiancé to open 3&D Sports Performance in Wilmington. His athletic sports-specific training facility helps athletes and adults of all ages find a fitness home as they become the best versions of themselves in and out of the gym.

Certifications

  • National Strength & Conditioning Association (NSCA) – CSCS
  • USA Weightlifting (USA-W) Sports Performance Certification
  • The National Academy of Sports Medicine (NASM) Performance Enhancement Specialist
  • National Association of Speed and Explosion (NASE) Certified Speed and Explosion Specialist  

Favorite Exercise

  • Chin ups


Least Favorite Exercise

  • Front Squat


Favorite Book or Movie

  • The Checklist Manifesto

“Some of the most important people in my life are coaches. At a young age, these men and women helped me become the person I am today. I want to tell the athletes and the infinite athletes of our gym.”

Raychel Shannon

Co-Owner / Director of Operations

Raychel Shannon specializes in working with athletes of all levels, helping them enhance their performance through proper nutrition and prioritized recovery. Her focus on empowering young women and fostering confidence through sports is a driving force in her work.

As a former professional basketball player, Coach Shannon brings a wealth of experience, having competed in various countries worldwide, including Spain, France, and El Salvador. Her extensive background in sports enables her to connect with young athletes on a deeper level and provide valuable insights to help them excel.

Degree

  • MS in Nutrition and Exercise Science

Certifications

  • National Strength & Conditioning Association (NSCA) – CSCS
  • Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN)

Favorite Exercise

  • Sled pulls


Least Favorite Exercise

  • Bench press


Favorite Book or Movie

  • Midnight Library

     

“My motto is to be the person I needed when I was younger. I want to pass on the insights and knowledge I’ve gained over the years to young athletes, things that I wish I had known when I was in their shoes. My ultimate goal is to assist them in maximizing their careers while maintaining their health and strength, all the while developing positive habits that will last a lifetime.”

Maiya Dendy

Assistant Performance Coach

Hometown
Middletown, De

School
Padua Academy
University of South Carolina

Sports Played:
Track and Field, 2x All American, 2x Gatorade Delaware Athlete of the Year, High School All-American, Junior Olympic Nationals All-American.

Degree
B.A. in Psychology and Criminology

Certifications
NASM personal training and nutrition,
NASM breathing and stretching certification
CPR and first aid
Concussion in sports

Favorite Exercise
Romanian Deadlifts

Least Favorite Exercise
Goblet squats

Favorite Book or Movie
The Happiness Advantage by Shawn Achor

Why did you become a Coach?
I want to give children the same opportunity and knowledge I was given at a young age. My dad was a great coach and a lot of people have not had a coach like my father in their life. I want to pay it forward to the athletes in my community and develop their athleticism and performance.

Demetrus (DJ) Kilson

Assistant Performance Coach

Favorite Exercise

Seated rows

 

Least Favorite Exercise

Bulgarian split squats

 

Favorite Book or Movie Book:

Alice in wonderland / Movie pulp fiction

 

Sports Played:

Baseball, Lacrosse, Soccer, Basketball, Tennis and Track

 

Why did you become a Coach?

I wanted to help people reach their goals and grow.

PARTNER SCHOOLS

WHAT OUR CLIENTS SAY

Marina Watson
Marina Watson
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I have been going to 3&D for 3 months now. I am in the infinite athletes class. I didn't play sports too much as a kid but started playing rugby for two years and tore my ACL/ meniscus. I used this class to get back in shape after my doctor released me to do all movements. I have seen a drastic change in my mobility and strength. The class is filled with awesome encouraging people. The coaches are great. They guide you in form and give you modified versions to utilize until you're comfortable, but always encourage you to do a little more next time. The workout space is clean and nice. Their equipment is top notch. You won't regret joining their classes!
Katie Spruance
Katie Spruance
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Corey, Lovell, and Raychel have created an environment where all are welcome and everyone is encouraged to be the best version of themselves. I have been participating in the infinite athlete class for almost six months and can honestly say I have never felt better physically and mentally. Beyond the coaches, the greater 3&D community is equally as supportive and fun to be around.
Jarett Mutts
Jarett Mutts
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I AM BACK!!!
A year ago I was going strong in the gym with 3&D and the changes were hitting me fast... until COVID-19 snuck up on me. I immediately lost my lung capacity and gained weight. Fast forward a year later and Lovell calls me to come back. Actually, Lovell always calls me and doesn't even talk about the gym or business. It's bigger than business with him. Anyway, I go back to the gym and now my wife joins me and within a week I am down 12 pounds and can already see the slimming. My lungs are still down a lot but the team helps me to pace myself and they keep a close eye on everyone.
Renee Stewart
Renee Stewart
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Hello Rachel, Lovell, Corey! I just wanted to thank you again for the opportunity to be a part of the Fall Callenge and helping me find a way to participate. You all are so motivating and make an amazing team! When I got home I read what you wrote on the card with my cash prize after I won the Fall Challenge, and it was very touching. My son was so proud of me but he had to show me again that he is still stronger by picking me up in the air! At the Vertical Jump Program my son participated in at your program, he gained more hops, strength overall, and most of all confidence! We both never felt more confident knowing what we need to do healthwise. Don't worry this isn't a goodbye.. this is a new start and we will connect again soon most definitely. Stay Blessed and Congrats on all of your achievements so far & love you guys!!! 🙂
Robert Wrigth III
Robert Wrigth III
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You get better every workout been dunking since I started going here.
Suzanne Clough
Suzanne Clough
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What an amazing place! My teenage daughter and son love the training program at 3&D and the results have been phenomenal. As a lifelong athlete myself, I wanted them to be in an environment that was not only fun and challenging, but safe. What I found in 3&D was a program that helps them excel in their sports (lacrosse and basketball) by incorporating sports specific training, mobility, nutrition and a "pre-hab" mentality. Their training methodology and philosophy are cutting edge.
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