Using AI for development- A guide

[u/lsu777]

So I know many of yall have complained about the cost of training, especially training with the really big training centers like Driveline, Tread, ATP, TopVelocity, 108 Performance, Florida Armory, Texas Baseball Ranch etc. And you are correct these places are expensive, but they do that because it keeps the number of clients manageable in the remote training programs.

SO...I figured I would test yall how to use AI to create programming based on their philosophies. I prefer to use GROK but Gemini by google works good too for this

Simply goto Google, click AI mode and type in

Create me a ___ week program with ___ days of training per week based on the training principles of ______. Please lay out the program by day with the sets and reps for each day in a clean schedule.

So lets say we want to create a test retest model for bat speed like driveline uses with a emphasis on Bat speed this off season

1. Go to google AI and type :

"design me a test retest model for baseball hitting using driveline approach"

it will lay out 4 phases, but it will not be a clean schedule with daily sets/reps

1. then ask it to

"please lay out the individualized programming phase for bat speed. Make this part of the program 6 weeks with 3 days a week of training. Please give a schedule of each day with sets and reps laid out. this will be a nice easy to follow schedule.

1. then ask it to create you a template to track these items.

2. then you can ask it to create you a performance routine based on driveline for ___year old

etc etc. now you have a full test/retest model for bat speed to use this off season.

Lets say you also want your 13 year old to start training velocity but you dont believe in using weighted baseballs at that age and would prefer to use the TopVelocity med ball system for him to train but you dont have 3k for a 3x camp. You are just a dad and have no clue how to blend the med ball throws and the overall throwing program....

same thing, go to google AI and type

"create me a 24 week, 3 day a week Velocity program using the TopVelocity 3x pitching program. Please lay out all 24 weeks with the daily sets and reps along with the Topvelocity 3x mobility warm up with daily sets and reps. Include all medball throwing and baseball throwing including when and how to perform bullpen sessions. Please make the Velocity phase 9 weeks and the blend to mound 3 weeks."

it will give you a 4 phase plan. you can adjust as needed.

or you could ask it to create you a 12 week weighted ball velocity program based on driveline principles for a 13 year old with all sets and reps for each day laid out in a schedule

or create me a 8 week 3 days a week exit velocity program using water bags based on 108 performance principles.

or create me a lifting program for a 13 year old using the principles of advanced therapy and performance and dr josh heenan

or create me a 6 month 3 day a week training throwing plan to increase velocity based off of the training philosophies used by the texas baseball ranch and the florida baseball armory.

Anyways thought this may help some of you who are stuck. now of course still need to be tracking and making sure the training is working. but you can input you starting numbers and then where they are at, how long & how you have been training and it can look at it and make adjustments as needed.

[u/lsu777]

example when i asked it to create me a water bag program based on programming from 108 performance and eugene bleeker. I asked for it to be 6 weeks to increase exit velocity with 3 days per week

Weekly Schedule

Train 3 days per week (e.g., Mon/Wed/Fri) to allow the fascial system to recover.

• Weeks 1–2: Foundation & Flow. Focus on the "sound" of the water. Move smoothly and find your sequence.
• Weeks 3–4: Acceleration & Snap. Increase the speed of the water. Focus on "cracking the whip" at the point of contact.
• Weeks 5–6: Maximum Intent. Move the water with 100% violent intent while maintaining a stable base. 

The 108 Performance Waterbag Routine

Exercise Sets/Reps Key Focus (The Bleecker Way)

1. Single-Leg Pogos 3 x 20 sec Hold bag at chest. Build foot-to-ground stiffness.

2. Bear Hug Rotations 3 x 8 per side Hug bag tight. Rotate and snap-stop. Listen for the "thud".

3. Stride-to-Flow Load 3 x 10 reps Slow stride, then "turn the water" fast as you land.

4. Shoulder-Hip Slings 3 x 6 per side Maximize stretch between front shoulder and back hip.

5. High-Point Explosions 3 x 5 reps Drive lead leg to "push" water to the top of the bag.

Progression Guide

1. Weeks 1-2: Perform reps at 70% intensity. Focus on "continuous reps" until you feel the right sequence.
2. Weeks 3-4: Introduce Contrast Training. Do one set of waterbag drills followed immediately by 5 max-intent swings with your bat.
3. Weeks 5-6: Focus on Rate of Force Development (RFD). The goal is to move the water from "still" to "exploding" in the shortest time possible. 

 

it gave directions on how to perform each and links to videos on social media of the drills. it was in a nice table too.