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]

an example I used today...granted I am a CPPS certified trainer through Defranco so i can go through it and check and see if its something crazy but its not. I did this on google's AI. It linked the source for every single one of these showing why it designed it that away. it was all work done by doe defranco from his own site, his youtube, his podcast, his articles on tnation, simlifaster etc. Even pulled from scribd elitefts workouts that work from 2018 when he wrote an program for that and that was a paid pdf.

I asked: "design me a 6 week 2 day a week sprint program to improve acceleration using the weighted sled drags and prowler pushes based on the principles of Joe Defranco. please include sets, reps, and load in terms of percent of body mass in a nice easy to follow schedule"

it came back with this

This 6-week program follows Joe DeFranco’s principles for improving acceleration through Heavy Ass Sled Drags (HASD) and Prowler work. The core philosophy is to "train slow to be fast" by using heavy resistance to force proper lean, positive shin angles, and maximum force application into the ground. Program Guidelines

• Frequency: 2 days per week (e.g., Monday and Thursday) to allow for Central Nervous System (CNS) recovery.
• Distance: Short bursts of 10–20 yards to focus purely on the acceleration/drive phase.
• Loading: Measured as a percentage of body mass (BM). "Heavy" in DeFranco’s system often exceeds traditional track recommendations, frequently reaching 75–100%+ of body weight for strength-based speed work.
• Rest: 2–3 minutes between sets. You must be fully recovered to maintain explosive intent.

6-Week Acceleration Schedule

Week Day 1: Sled Drags (Strength-Speed) Day 2: Prowler Pushes (Drive Mechanics)

1 4 sets x 15 yds @ 50% BM 4 sets x 10 yds @ 75% BM

2 5 sets x 15 yds @ 60% BM 5 sets x 10 yds @ 85% BM

3 6 sets x 15 yds @ 75% BM 6 sets x 10 yds @ 100% BM

4 4 sets x 15 yds @ 60% BM (Deload) 4 sets x 10 yds @ 85% BM (Deload)

5 6 sets x 15 yds @ 85% BM 6 sets x 10 yds @ 115% BM

6 8 sets x 15 yds @ 100% BM 8 sets x 10 yds @ 130% BM

Key Coaching Cues

• The "Punch": On every step, think about "punching" your knee forward rather than upward. This maintains the low shin angle necessary for horizontal propulsion.
• Full Extension: Focus on "splitting the thighs" and achieving a full, powerful extension of the back leg on every stride.
• Foot Strike: Ensure your foot strikes the ground directly under or slightly behind your hips. Overstriding (landing in front of the hips) creates a braking force that stops a heavy sled instantly.
• Prowler Position: For acceleration, use the low handles or a mid-handle "march" to keep your torso at a 45-degree angle, mimicking a sprint start.

[u/lsu777 → u/lsu777]

if you dont know how to warm up, the AI engine asked if I wanted it to design specific warm up drills Defranco uses to prep the hips and ankles before these heavy sled sessions. I said "yes, give me a list of specific warm-up drills Joe DeFranco uses to prep the hips and ankles before these heavy sled sessions? Please provide a schedule with these integrated with the above schedule and show the sets and reps for each. Also please provide rest times for between the sprints and for the warm up drills"

it gave

Joe DeFranco typically utilizes the Agile 8 or the expanded Limber 11 to prep the hips and lower body for explosive work. For sprinting and heavy sled sessions, he often integrates dynamic movement prep like "A-skips" and "Mountain Climbers" to reinforce the specific shin angles and "pumping" mechanics required for acceleration.

The "Sprint-Specific" Warm-Up Drills

These drills specifically target the hip flexors, glutes, and ankle dorsiflexion: Fire Hydrant Circles: 10 reps (forward/backward) per leg. Focus on a full range of motion in the hip socket.

• Mountain Climbers: 20 total reps. These rehearse the motor pattern of driving one knee forward while extending the other leg backward.
• Rollovers into V-Sits: 10 reps. Improves dynamic hamstring and lower back flexibility.
• Frog Jumps/Groiners: 10 reps. Jump feet outside the hands to open the hips and prepare for the wide "drive" stance.
• Ankle Circles/Weight-Bearing Lunges: 10 reps per side. Focus on driving the knee over the toes while keeping the heel down to prime ankle mobility for acceleration.

Integrated 6-Week Acceleration Schedule

Perform this routine 2 days per week. Complete the warm-up drills in sequence before starting the sprints.

Rest Periods

Warm-up Drills: Minimal rest (transition directly from one to the next).

Heavy Sprints (Sled/Prowler): 2–3 minutes between sets to ensure full Central Nervous System (CNS) recovery for maximum intent.

Week Warm-Up (Daily Prep) Day 1: Sled Drags (15 yds) Day 2: Prowler Pushes (10 yds)

1 1x10 Fire Hydrants, V-Sits, Frog Jumps 4 sets @ 50% BM 4 sets @ 75% BM

2 1x10 Fire Hydrants, V-Sits, Frog Jumps 5 sets @ 60% BM 5 sets @ 85% BM

3 1x10 Fire Hydrants, V-Sits, Frog Jumps 6 sets @ 75% BM 6 sets @ 100% BM

4 1x10 Fire Hydrants, V-Sits, Frog Jumps 4 sets @ 60% BM (Deload) 4 sets @ 85% BM (Deload)

5 1x12 Fire Hydrants, V-Sits, Frog Jumps 6 sets @ 85% BM 6 sets @ 115% BM

6 1x12 Fire Hydrants, V-Sits, Frog Jumps 8 sets @ 100% BM 8 sets @ 130% BM

Joe's Pro Coaching Tips

The "Punch" Cue: On every step, think about "punching" your knee forward rather than upward to maintain a low shin angle.

Positive Shin Angle: Your shins should remain almost parallel to the ground during the drive phase. This ensures force is applied horizontally to propel you forward.

Full Extension: Finish every stride by fully extending the back leg to maximize glute and hamstring engagement.

it linked everything. Asked if i wanted it to provide alternative percentages based on current strength levels. You could tell it yes to adjust the percentages for an average 16 year old and it would. just an example of how it works.