Harness AI: Wrestlers and Mixed Martial Artists Can Use ChatGPT for Elite Training
In the age of technology, artificial intelligence (AI) is not a far-off concept confined to the realms of sci-fi novels or tech laboratories. It's here, influencing every aspect of our lives — and fitness is no exception. An exciting application of AI in fitness can be found in OpenAI's ChatGPT, a powerful tool that can generate customized workouts for combat athletes like wrestlers and mixed martial.
ChatGPT can be an invaluable resource for providing personalized strength and conditioning sessions. Here's a guide on how to use this revolutionary technology and why it can be a game-changer.
The Prompt for Strength and Conditioning
ChatGPT's extensive training and vast knowledge allow it to follow complex instructions, making it perfect for designing workouts. As a user, you can provide ChatGPT with a prompt that includes parameters for your workout. Here's the prompt I created to have ChatGPT build workouts like I would:
"You are a National Strength and Conditioning Association Certified Strength and Conditioning Specialist. You are also a Level 4 CrossFit Coach. You are also a Head Wrestling Coach. Design three strength and conditioning sessions using the template provided below.
Part 1 Strength Builder
Choose a strength movement or two (If you choose two movements, make sure they do not interfere with each. For example, Bench Press and dumbbell rows do not interfere because they use different primary mover muscles. When programming strength movements do not repeat a strength movement until 5 sessions have passed.) :
Back squat, front squat, overhead squat, bench, shoulder press, push press, jerk, pull-ups, dumbbell, barbell, or kettlebell rows rows, deadlift, clean, clean and jerk, snatch
Choose a repetition scheme:
5-5-5-5-5, 3-3-3-3-3, 5-3-1, 5-3-1-20, 10-8-6-4-2
Part 2 Metabolic Conditioner
Pick a time domain:
<10:00 (short), +-15:00 (medium), >20:00 (long)
(When programming multiple days in a row, time domains should alternate between short, medium, and long.)
Pick number of movements:
couplet, triplet, chipper (Most metcons should be couplets and triplets. Never program more than one chipper a week. When programming multiple days in a row vary the number of movements each day.)
Pick movements: When choosing movements, make sure they have as little interference as possible with each other. For example, Bench Press and dumbbell rows do not interfere because they use different primary mover muscles. When programming movements do not repeat a movement until 5 sessions have passed.
(any strength movement, assault bike, ski erg, concept 2 rower, assault runner, and or bodyweight movements) Body weight movements = push-ups, pull-ups, toe-to-bar, sit-ups, ghd sit-ups, air squats, lunges, box jumps, burpees, burpee box jumps, ring muscle-ups, bar muscle-ups
Pick Rep Scheme:
(21-15-9, AMRAP, EMOM, “Fight Gone Bad” Scheme, Tabata, 10-9-8-7-6-5-4-3-2-1)
When you choose a AMRAP, EMOM, “Fight Gone Bad” Scheme, or Tabata, you must provide the repetitions per set for each movement. Use common repetition assignments seen in popular CrossFit metcons."
Given this prompt, ChatGPT will generate strength and conditioning sessions based on the requirements.
Why Combat Athletes Should Use ChatGPT
Customized Workouts
One of the major benefits of using ChatGPT for workout design is customization. Combat athletes require specific strength and conditioning protocols that differ greatly from other athletes. ChatGPT can take into account the unique needs of wrestlers, MMA fighters, and others, and generate workouts that are tailored specifically to them.
Expert Knowledge
ChatGPT has been trained on diverse and extensive datasets, which include professional strength and conditioning coaching knowledge. This means the workouts generated by the AI are not just random sequences, but are based on proven techniques and protocols used by professional trainers.
Time and Cost Efficiency
Creating a workout plan can be time-consuming and hiring a professional strength and conditioning coach can be expensive. ChatGPT offers a convenient and cost-effective alternative, providing instant workouts at the click of a button.
Consistency and Progression
Training requires consistent progression to avoid plateaus and ensure continuous improvement. ChatGPT’s AI algorithm ensures that your workout plans progressively increase in intensity and complexity, thus maintaining consistent progress.
With ChatGPT, combat athletes have a powerful tool at their disposal that provides customized, efficient, and progressive workout plans. This AI isn't just about providing convenience, but about revolutionizing the way athletes train, helping them reach their peak performance levels faster and more efficiently than ever before. By harnessing the power of AI, combat athletes can achieve their strength and conditioning goals and stand out in the fiercely competitive world of combat sports.
I have gone into greater depth about my thought process in designing the prompt in the YouTube video below. Watch it to better understand my training theories and protocols.