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 Pull

The bench takes the lower back and all body English out, which makes it the honest measure of rowing strength.

StrengthOtherControlledAll back exercises

What it works

Back

How to do it

1Lie chest-down on a high bench with a barbell beneath you.
2Row it to the underside of the bench, then lower to full extension.
3Because the bench takes the lower back and any body English out, this is the honest measure of your rowing strength.

Cues that matter

›Lie chest-down, barbell hanging beneath
›Row to the underside of the bench
›Lower to full extension every rep

Train the same thing

Back ExtensionOther · Back
Reverse HyperextensionOther · Back
Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back

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.