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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Bench Pin Press

Every rep starts from a dead stop, which kills momentum and shows you exactly where the press is weak.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Set the safety pins in the rack at the height you want to press from, lie down, and press the bar off a dead stop each rep, returning it to the pins between reps.
2Starting from dead stop kills all momentum and exposes exactly where you're weak — do not bounce the bar off the pins.

Cues that matter

›Set the pins at your sticking height
›Press from a dead stop each rep
›Never bounce it off the pins

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench PressBarbell · Chest
Chest PressBarbell · Chest
Close Grip Bench PressBarbell · Chest
Close Grip Incline Bench PressBarbell · Chest
Decline Bench PressBarbell · Chest

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.