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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Behind The Back Deadlift

Gripping behind the legs keeps you more upright than a conventional pull and shifts the work to the quads.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Stand in front of the bar and grip it behind your legs, then stand up, keeping it in contact with the back of your thighs.
2It keeps you more upright than a conventional pull and biases the quads.
3Awkward to set up — start light.

Cues that matter

›Grip it behind your legs
›Keep it against the back of the thighs
›Start light — the setup is awkward

Train the same thing

Barbell DeadliftBarbell · Whole Body
CleanBarbell · Whole Body
Clean and JerkBarbell · Whole Body
Clean and PressBarbell · Whole Body
Clean High PullBarbell · Whole Body
Clean PullBarbell · Whole Body

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.