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 Overhead Press

Builds honest overhead strength and shoulders that can hold a position.

StrengthBarbellControlledAll barbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Bar on the front of the shoulders, hands just outside shoulder width, feet under the hips.
2Squeeze the glutes and brace so the ribs stay down — arching the lower back is how a press turns into a standing incline press.
3Move the head back an inch, press the bar straight past the face, then push the head back through so it finishes over the middle of the foot with the biceps by the ears.
4No leg drive: if you have to dip, the weight is too heavy.

Cues that matter

›Squeeze the glutes so the ribs stay down
›Move the head back, then press past the face
›Finish with the biceps by the ears

Watch a form guide for the barbell overhead 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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