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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Cable Lateral Raise

Side-delt isolation with tension through the whole range.

StrengthCableControlledAll shoulders exercises All cable exercises

What it works

Shoulders

How to do it

1Stand side-on to a low pulley, cable across the body, handle in the outside hand.
2Raise out to shoulder height with a fixed soft elbow, then lower under control.
3The cable loads the bottom of the movement, which dumbbells barely do.

Cues that matter

›Constant tension from the cable
›Lead with the elbow
›Controlled all the way down

Watch a form guide for the cable lateral raise ↗

Train the same thing

Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · Shoulders
Dumbbell Face PullDumbbell · Shoulders

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.

Join the waitlist →