RxBot AI Coaching Use Case: Balancing Strength and Endurance for Marathon Success
This program was designed using RxBot your AI Coaching Assistant inside CoachRx. Learn more about RxBot here.
In the world of endurance athletics, particularly marathon running, the challenge lies in balancing strength training with the high demands of aerobic conditioning. Today, we're exploring how RxBot, our AI coaching assistant, can create a program that meets these complex needs for an endurance athlete preparing for a marathon.
Client Scenario: Marathon-Focused Endurance Athlete
Our client is an endurance athlete training for a marathon. They need a program that improves muscle endurance, builds strength to support their running, and integrates specific energy system training for marathon preparation.
Coach Inputs
Here's what we told RxBot:
Training days: Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday
Program duration: 4 weeks, starting September 16, 2024
Goals: Improve muscle endurance, aerobic base, and VO2 max
Special considerations:
Upper body strength on Monday and Thursday
Lower body strength on Wednesday and Saturday
Running sessions on Tuesday, Wednesday, Thursday, Saturday, and Sunday
Focus on injury prevention
RxBot In Action
We prompted RxBot with detailed instructions about the program structure, emphasizing the need to balance strength training with endurance needs and align energy system training with marathon preparation.
RxBot's Program Summary
RxBot designed a comprehensive 4-week program tailored for our endurance athlete:
"This program is structured over one week starting from September 16th, 2024, featuring training sessions designed to enhance muscle endurance and improve the client's aerobic capabilities. The resistance training is divided into an upper and lower body split, focusing on exercises that support endurance training while prioritizing injury prevention. Each workout incorporates principles of progressive overload, ensuring a steady increase in the workload where applicable. The energy system training is designed to align with marathon preparation, featuring running sessions integrated throughout the week. The workouts promote a balanced development of strength and aerobic fitness, with specific adaptations based on the client's assessment results and priorities, ensuring safety and effectiveness throughout the program."
Program Overview
Here's a snapshot of how RxBot structured the weekly training:
Monday: Upper body strength training
Tuesday: Running session (aerobic base)
Wednesday: Lower body strength training + Running session
Thursday: Upper body strength training + Running session (VO2 max focus)
Saturday: Lower body strength training + Running session
Sunday: Long run (endurance focus)
Initial RxBot Program Design
Initial RxBot Program Design Continued
Initial RxBot Program Design Continued
Calendar View
RxBot Design Applied to Client Calendar
Coach Adjustments
After reviewing RxBot's program, we made some fine-tuning:
Added hip-specific exercises to support running mechanics
Adjusted upper extremity exercises for better balance and injury prevention
Implemented supersets in strength training to improve time efficiency
Key Takeaways
Balance: RxBot successfully created a program that balances strength training with the high endurance demands of marathon preparation.
Specificity: The program integrates running sessions that target different energy systems crucial for marathon success.
Injury Prevention: Strength exercises are chosen to support endurance efforts and prevent common running injuries.
How This Helps Coaches
Time-Saving: RxBot quickly generates a complex, multi-faceted program, saving hours of planning.
Integration: The AI seamlessly integrates strength and endurance training, a task that can be challenging even for experienced coaches.
Customization: While providing a solid foundation, RxBot's program allows coaches to apply their expertise in fine-tuning for individual athletes.
Your Turn to Leverage RxBot
Ready to revolutionize your endurance coaching? Start your free trial of CoachRx today and experience the power of AI-assisted program design with RxBot!
Start your free trial of CoachRx today and experience the power of AI-assisted program design for yourself!