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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Belt Squat

The load hangs from the hips instead of the spine, so the legs can work hard when the lower back cannot.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Attach the belt around your hips, stand on the platform, and squat with the load hanging from the hips instead of the spine.
2Because nothing sits on your back, it's the way to train the legs hard when the lower back is beaten up or injured.

Cues that matter

›Belt around the hips, stand on the platform
›Squat with nothing on your back
›Let the load hang, do not lean into it

Watch a form guide for the belt squat ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.