1 sizing on the flop is good. This size will depend on the flop / positions / actions though. So a lot of the time you can get away with using just 30% or 70% + check. The best way to work this out is use a PIO subset of flops, run a script for the spot you are looking at and see what it recommends, then simplify it and look at the EV loss.

On the turn, you really need to have an overbet size and a smaller size. I tend to use 30, 70, 150 for turns and rivers. You can simplify that to 60, 150 on turns without too much of an EV loss, but in 3bet pots the block size is used fairly regularly.

The river I think you need to use the three, again I use 30, 70, 150. As long as you have a block and an overbet size you can change those a bit without any EV loss.

The most important thing is the strategy rather than the sizings. Understand your game plan and the sizings you are using on different flops / turns and you will do well whatever sizings you use (within some reason). If I was using 4 sizings on each street but a much better player was only allowed check and 50%, I would still get crushed.

I just want to preface this by saying I am not an expert at all on this stuff so I am just speaking from my own experience. So hopefully others can come in and confirm or correct me.

Yeah the sizes you have listed for 3BPs and SRPs sound absolutely fine. I would generally just run it with both sizes, then see which it prefers the most and then use that size as long as the EV difference isn't huge. There are flops where it is going to be evenly split between sizes, then it is tougher to simplify and you have to decide whether to use a 2 sizing strategy or possibly forfeit some EV. As long as your strategy is good, whatever reasonable sizing you use will be fine.

In 3BPs from the work I have done is that we really want a big sizing as the 3bettor. We will generally always have an EV advantage because of the overpairs in our range so on a lot of boards we will want to pile money in on the flop and turn and make the hand a 2 street game leveraging our overpair advantage. You should just have a look, 3BPs run quite quickly so you can experiment for different sizings and see what the solver prefers.

in 3b pots oop on j lower pio prefers a bigger size , but it feels so weird having a 2 street game there betting 75% on flop and than overpot jamming the turn , thats why i prefer a 50% flop bet 3 street game strategy but not sure how to handle those spots correctly :O anyway thanks for ur answer, hope others can give there input aswell on this forum.