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 Upright Row

The cable keeps tension consistent through the pull, which a bar loses as it comes up.

StrengthCableControlledAll back exercises All cable exercises

What it works

Back

How to do it

1Stand at a low pulley with a straight bar or rope.
2Pull up the body leading with the elbows to chest height, then lower under control.
3The cable keeps the tension consistent through the pull.

Cues that matter

›Lead with the elbows all the way up
›Pull to chest height
›Lower under control, do not drop it

Watch a form guide for the cable upright row ↗

Train the same thing

Cable Reverse FlyCable · Back
Cable ShrugCable · 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.