AI in Coaching

AI in Coaching

By: Karl Schudt, BLOC Exclusive Coach, Director of Coaching Development, PBC

Karl has a PhD in philosophy and an M.S. in engineering and is comfortable talking about Aristotle one minute and moment arms the next. He taught in universities for twenty years but left academia to do real work helping people become strong. Karl has been coaching since 2012 and enjoys helping people become glorious. Get Coaching from Karl.

If you’re like me, you stay up late worrying about the future. I hope you aren’t too much like me! One source of worry is the new AI bots. Many jobs seem soon likely to be replaced by “intelligent” computers. But what about coaching? Will I, as a strength coach, be replaced by a friendly artificial intelligence? Will famous strength coaches from the past soon live on as avatars?

I decided to test this. The following responses are from chat.openai.com:

“Teach me to perform a low-bar squat correctly.”

The low-bar squat is a compound exercise that targets the legs, glutes, and lower back. Here’s how to perform it correctly:

1. Set up the bar: Start by adjusting the bar height so that it is at a level that allows you to comfortably reach under it. Load the bar with an appropriate weight.
2. Grip the bar: Place your hands just outside shoulder width, with a palms-forward grip.
3. Get into position: Stand under the bar, and place it on the shelf created by your upper traps and rear deltoids. This is the bar position for the low-bar squat.
4. Stand up: Take a deep breath, then stand up with the bar, taking care not to bump your head or neck on the bar.
5. Step back: Step back from the bar and position your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward.
6. Descend: Begin the squat by bending at the hips and knees, pushing your hips back and keeping your chest up. Keep your weight evenly distributed across your entire foot, and keep your knees from caving inward. Descend until your thighs are parallel to the floor, or lower if you can do so comfortably.
7. Push back up: Push through your heels to stand back up, squeezing your glutes at the top of the movement. Exhale as you reach the top of the squat.
8. Repeat: Complete the desired number of repetitions, maintaining proper form throughout.

Note: Keep your spine neutral, avoiding excessive arching or rounding, throughout the entire movement. It may be helpful to practice with just the bar before adding weight, and to have a spotter assist you if necessary.

The AI coach isn’t too bad, with just a few oddities in the form. How could you get your hips back, bend your knees, and at the same time keep your chest up? Is it really necessary to squeeze one’s glutes at the top? In any case, it’s not a terrible description of how to squat.

Next, I asked it a programming question:

“Design a block periodization powerlifting program for me.”

Here is a sample block periodization powerlifting program:

Phase 1: Accumulation (4 weeks)

• Focus on building muscle endurance and strength through high volume and moderate weights
• Day 1: Squats – 4 sets of 8-12 reps
• Day 2: Deadlifts – 4 sets of 8-12 reps
• Day 3: Bench Press – 4 sets of 8-12 reps
• Day 4: Overhead Press – 4 sets of 8-12 reps
• Repeat the cycle, adding weight to each exercise each week as you become stronger
• Assistance Exercises: 2-3 sets of 8-12 reps each of lunges, calf raises, good mornings, Romanian deadlifts, dumbbell flys, tricep extensions, lateral raises, and front raises

Phase 2: Intensification (4 weeks)

• Focus on strength building through lower volume and heavier weights
• Day 1: Squats – 5 sets of 3 reps, increasing weight each set
• Day 2: Deadlifts – 5 sets of 3 reps, increasing weight each set
• Day 3: Bench Press – 5 sets of 3 reps, increasing weight each set
• Day 4: Overhead Press – 5 sets of 3 reps, increasing weight each set
• Assistance Exercises: 2-3 sets of 8-12 reps each of lunges, calf raises, good mornings, Romanian deadlifts, dumbbell flys, tricep extensions, lateral raises, and front raises

Phase 3: Realization (4 weeks)

• Focus on testing your strength through low volume and max weight
• Day 1: Squats – 5 sets of 1 rep, working up to your 1RM
• Day 2: Deadlifts – 5 sets of 1 rep, working up to your 1RM
• Day 3: Bench Press – 5 sets of 1 rep, working up to your 1RM
• Day 4: Overhead Press – 5 sets of 1 rep, working up to your 1RM
• Assistance Exercises: Optional, depending on individual goals and needs

Note: It is important to warm up properly before each workout, to use proper form for each exercise, and to increase weight gradually as you become stronger. This program can be adjusted as needed as the lifter progresses.

Again, basically good with a few oddities. The AI doesn’t specify how I select the weights, and I don’t think I would program five sets of ascending triples. During realization, I would save the 1RM for the last week, but it’s given a basic block program that’s just a little bit off.

I’m starting to get a little worried. The computer seems to be getting close to coaching competence. I asked it about the future of AI in strength coaching:

Artificial Intelligence (AI) has revolutionized the way strength coaches approach their work, leading to improved performance and results for athletes. AI algorithms can analyze vast amounts of data, such as athlete performance statistics, injury history, and biomechanical movement patterns, providing valuable insights that can be used to optimize training programs and minimize the risk of injury. This helps coaches make data-driven decisions, allowing them to personalize training regimens for each athlete, taking into account their unique strengths, weaknesses, and goals.

 

The use of AI in strength coaching can also help automate and streamline certain processes. For example, AI can assist with the tracking of athlete progress, monitoring the intensity, volume, and frequency of training sessions, and even prescribing rest and recovery periods. This helps coaches to manage multiple athletes effectively, while ensuring they are progressing in a safe and effective manner. Additionally, AI can provide real-time feedback and recommendations to athletes, helping to motivate and engage them in their training program.

 

However, it is important to note that AI is not a replacement for human expertise and judgement. While AI can provide valuable insights, it is up to the coach to interpret and apply the information in a practical and meaningful way. The coach must also be able to identify when an athlete may be deviating from their prescribed training program and make necessary adjustments. Thus, the use of AI in strength coaching should be viewed as an aid rather than a replacement for the human element in sports performance and injury prevention.

In the future, it is likely that AI will be able to do a lot of the grunt work of coaching. Programming decisions will be able to be automated in the near future. I suspect that it won’t be too long before the form of the lifts themselves can be analyzed and corrected by an AI coach. What does that leave for you, the strength coach? The AI won’t be able to replace real human interaction, simply because it is not a real human. The relationship between coach and lifter can’t be automated. BLOCAI, if there were such a thing, wouldn’t be able to be a friend to the lifter. I open my coach’s reviews looking forward to the “Hey buddy, how’s it going? Let’s check out these lifts!” The personal interaction can’t be replaced by a computer program that isn’t a person.

So, as the technological revolution revolves, I suggest coaches make use of the new tools as they arise. Automatic program generation sounds very good to me! But coaches must also work to emphasize and preserve the human element. The best program in the world doesn’t matter if I don’t really want to train, but helpful nudges from a coach who I know has my best interests at heart—who has become a friend—will get me to continue.