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 Shrug

Constant tension through the full range, which is what a cable does better than free weight.

StrengthCableControlledAll back exercises All cable exercises

What it works

Back

How to do it

1Stand at a low pulley holding a bar or handles.
2Shrug up, hold, and lower under control.
3Constant tension through the full range.

Cues that matter

›Stand at a low pulley
›Shrug up and hold
›Lower under control every rep

Train the same thing

Cable Reverse FlyCable · Back
Cable Upright RowCable · Back
One Arm Seated Cable RowCable · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · Back
Barbell 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.