MHA•
Chapter IX
The AI Coach Protocol

Wake
your AI.

The book gave you the method. This page gives it a memory. One prompt turns the AI you already use into a coach that knows your training, your schedule, and what tomorrow asks of you.

yours already, it came with the book
No signup · No purchase · 60 seconds
What your coach knows

Everything you underlined, it internalized.

  1. 01The Interference Effectstrength and endurance, allies at last
  2. 02Polarized Distribution80% easy, 20% hard, exactly there
  3. 03Energy System Interplaythe engine beneath everything
  4. 04Fiber RecruitmentType I, Type II, and the uncommitted
  5. 05Recovery Architecturewhere adaptation actually happens
  6. 06Adaptive Programmingtraining that bends around your life
Sixty seconds to a coach
  1. 1

    Copy the Master Prompt below.

    One tap. The whole coaching brain lands in your clipboard.

  2. 2

    Paste it into your AI.

    ChatGPT, Claude, Gemini, or Grok. Whichever you already use.

  3. 3

    Answer the intake.

    It builds your program and remembers you from then on. Every session, every adjustment.

The Master Prompt

What was written now wakes.

your copy of the coach
Master Prompt · plain text

The full coaching brain from the book, compressed into a single paste. It runs your intake, writes your program, and keeps your training in its memory.

Then paste it into ChatGPT, Claude, Gemini, or Grok.