Starter sheet · using AI
Give your AI the three things it needs to draft like you
A blank chat gives every athlete the same program. Three files and one instruction turn it into an assistant that starts from your athlete’s numbers and your method. You check every line.
Free download
Get the AI setup sheet
Set up one AI project for one athlete: the instruction to paste, the three files to fill in and the check to run before anything reaches them. Print it and do it for the athlete you know best: plan about two hours for the first one. The examples are weightlifting; the three files work for any sport. Type your email and the PDF opens right here.
Where it hurts
You ask ChatGPT or Claude for a six-week program and get 3 sets of 10 back squats and “increase the weight gradually”. The tool has never met your athlete and does not know how you coach, so you rewrite most of it, or you stop trusting what comes back.
How it gets fixed
One project per athlete holds three files: an athlete profile with dated maxes, how you coach in plain sentences and the training log. The setup sheet is that project on paper: the instruction to paste once, the three files to fill in and the check to run before anything reaches an athlete. Plan about two hours for the first athlete, because the setup is the cost: your how-I-coach file is written once and reused in every athlete’s project. The full guide adds the prompt pack and a weekly review.
ChatGPT and Claude are outside tools you may choose to use, and you decide what goes to an athlete. Strength Academy also has a ChatGPT and Claude connector and voice mode on every plan; the connector’s content tools need the Content package. When you write a percentage the athlete sees their own kilos, and the sets they log, with the load, the reps and how each set felt, are the numbers you put in the log file. Check every AI draft against your own judgement before it reaches an athlete.
Use any AI tool you like. In Strength Academy you write the program, the athlete logs it and you see programmed versus completed.
Try it now
Set up one athlete’s AI project in four steps
A blank chat has never met your athlete. A project that holds your files gives it something to work from. A common wrong answer is a percentage worked from an old max. The examples here are weightlifting, and the three files work for any sport.
Illustrative example, not a client: a draft lists 68 kg for 85% of the snatch, but the athlete’s current max is 90 kg, so 85% is 76.5 kg. The AI had worked it from an old 80 kg figure mentioned earlier in the chat. A date next to every max catches that.
- Pick one athlete, the one you know best, and finish the setup for them before anyone else.
- In the AI tool you prefer, create a project named after them, for example “[Athlete], programming”.
- Paste the instruction below into the project instructions, once.
- Test it: ask “What are [athlete]’s current maxes and how old are they?” With no files yet, the right answer is a question back: “I do not have a snatch max, can you give me one?” It asked instead of guessing.
You are my programming assistant for [athlete]. Before you write or change any training, read the athlete profile, my how-I-coach document and the training log. My how-I-coach rules come first. Write loads as percentages of the athlete’s current maxes. Never invent a max, a result or a date: ask me. If anything sounds like pain or injury, tell me and stop. I decide what goes to the athlete.
A few taps, no email
What is wrong with your AI drafts?
A few taps with Emma. Find the one place your AI setup lets you down.
Hi, I’m Emma, co-founder of Strength Academy. Answer as best you can.
4 quick rounds
Open next
- The AI Cycle Planner
Five jobs for the AI, one page about your athlete, the finish line planned first and a checklist you run before you trust a week. Written for coaches who have tried one prompt and got a generic program.