What does PocketAthlete actually do?

You log each morning: 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.

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Arnold press

Takes the shoulder through its full rotation under load, which a straight press never does.

StrengthDumbbellsRotate · press · reverseAll dumbbell exercises All shoulders exercises All triceps exercises

What it works

Shoulders, Triceps

How to do it

1Start seated with the dumbbells at chin height, palms facing you and elbows in front.
2As you press, rotate the palms outward so they finish facing forward at lockout.
3Reverse the rotation exactly on the way down.
4The rotation is the exercise — rushing it makes this an ordinary press with a wiggle.
5Keep the weight lighter than a straight press because the mid-range position with the arm rotating is genuinely harder on the shoulder.

Cues that matter

›Start with palms facing you at chin height
›Rotate as you press, finishing palms forward
›Reverse the rotation on the way down

Watch a form guide for the arnold press ↗

Train the same thing

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.

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