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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Barbell Front Squat

Loads the quads harder than a back squat and punishes a rounded upper back.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Rest the bar across the front of the shoulders and hold it there with the elbows high — the hands are a shelf, not a grip, so a couple of fingers is plenty.
2Keep the elbows up for every inch of the rep: the moment the chest drops, the bar rolls forward and you lose it.
3Sit straight down with an upright torso to full depth, then drive up.
4It will feel lighter than a back squat and it is not — the limit is how long you can hold the rack position.

Cues that matter

›Elbows high, bar resting on the shoulders
›Stay upright — the bar falls if the chest drops
›Full depth before you drive

Watch a form guide for the barbell front squat ↗

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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