Trainer Brain
Eleven years of coaching, in 33 prompts.
My method, written so your AI can use it. Paste the prompts into ChatGPT, Gemini or the AI you already use, and it plans, adjusts and answers like a coach who knows you.
- PDF · 53 pages
- 33 prompts
- English or Spanish
$39USD
One-time payment · instant download
It’s not a lack of will. Plans just don’t adapt.
A free plan doesn’t know you slept badly, had a late meeting or that your left knee hurts. The plan breaks, guilt shows up and you quit. Ask an AI without context and you get the opposite problem: workouts with no logic, volumes that hurt you. Trainer Brain gives the AI the context: how a real coach thinks.
What’s inside four blocks.
The root system
Prompts 1–5
Your coach, your data, your limits and the numbers you’ll track.
Training engineering
Prompts 6–15
Endurance and triathlon, strength, hybrid, 20-minute sessions, mobility and what to do when something hurts.
Nutrition and recovery
Prompts 16–25
Meals, supplements, eating out, sleep, hydration and electrolytes.
Mindset and longevity
Prompts 26–33
Pressure, injuries, the yearly plan and an honest review of your data.
How it works, in three steps.
- 01
Copy and paste
Each prompt is ready to paste into your AI.
- 02
Fill the [brackets]
Your weight, your race, your equipment. The AI works with your real data.
- 03
Keep one thread
Use the same chat for everything, so it remembers your plan and your progress.
Written by Cami ALH, certified running coach in Santa Marta, Colombia.
The method, on the start line.
Groups I’ve trained for different races.
Want a coach who reads every session?
Online coaching: a plan written by me, adjusted every week.
See online coachingEducational tool, not medical advice. Get a sports medical check before starting any plan, and stop if you feel sharp pain, dizziness or unusual discomfort.