What does PocketAthlete actually do?

You check in each morning with your sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

Gym & fitness

Gym & fitness skill drills

5 technical drills — the ball work, not the gym work. Each one says what you need, how to run it, the single coaching point that separates doing it from doing it well, and how to make it harder. 5 of them need nobody but you.

Execution

Tempo sets

On your own

Matters most for: Hypertrophy, Strength, General fitness

Setup: Any machine or dumbbell exercise, roughly half your normal weight.

1. Three seconds lowering, one second pause, then lift normally.
2. No swinging, no bouncing out of the bottom.
3. Stop the set the moment the tempo breaks.

Volume: 3 × 8

Coaching point: Muscle responds to tension, not to weight moved. Slowing down is how you add tension without adding load.

Make it harder: Extend the lowering to five seconds before adding weight.

Full-range reps

On your own

Matters most for: Hypertrophy, Strength, General fitness

Setup: Your usual exercise, 20% lighter than normal.

1. Take every rep to the deepest position you can control.
2. Pause for a full second in the stretched position.
3. Finish each rep completely — full lockout or full contraction.

Volume: 3 × 10

Coaching point: Half reps with a big weight build less than full reps with a smaller one. The stretched position does most of the work.

Make it harder: Return to your normal weight once full range holds for every rep.

Timed rest

On your own

Matters most for: Hypertrophy, Strength, General fitness

Setup: A timer, and your normal session.

1. Start the timer the moment a set ends.
2. Hold the prescribed rest exactly — don't cut it short, don't drift past it.
3. Log the weight and reps while you wait.

Volume: One full session

Coaching point: Rest is part of the prescription. Two minutes for strength, sixty to ninety seconds for muscle — a phone scroll makes it four and changes what you trained.

Make it harder: Keep the rest fixed and try to beat last week's reps at the same weight.

Balance

Single-side check

On your own

Matters most for: Hypertrophy, Strength, General fitness

Setup: Dumbbells and a bench.

1. Do your press or row one arm at a time.
2. Match the reps to whichever side is weaker — the strong side stops when the weak one does.
3. Note the difference so you can watch it close over the block.

Volume: 3 × 10 each side

Coaching point: Barbells hide side-to-side differences by letting the strong side take over. Dumbbells can't.

Make it harder: Add a rep to the weaker side each week until they match.

Technique

Film your working set

On your own

Matters most for: Hypertrophy, Strength, General fitness

Setup: A phone propped side-on.

1. Film one working set of your main lift from the side.
2. Watch it back and pick one thing only — bar path, depth, or knee position.
3. Fix that one thing on the next set.

Volume: 1 set per session

Coaching point: How a lift feels and how it looks are different things, and only one of them is true.

Make it harder: Compare this week's clip to last month's rather than to how it felt.

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →