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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Chest Supported Dumbbell Row

Rowing with the torso fixed, which removes the cheat and makes the upper back do the pulling.

StrengthDumbbellControlledAll dumbbell exercises All back exercises

What it works

Back

How to do it

1Lie chest-down on an incline bench with dumbbells hanging beneath you.
2Row them to your ribs, squeezing the shoulder blades together, then lower fully.
3Because the bench removes all cheating and takes the lower back out, this is the cleanest row there is for building the mid-back.

Cues that matter

›Lie chest-down, dumbbells hanging beneath
›Row to your ribs, squeezing the shoulder blades
›Lower fully — the bench removes all cheating

Train the same thing

Dumbbell PulloverDumbbell · Back, Lats
Dumbbell Reverse FlyDumbbell · Back
Dumbbell RowDumbbell · Back
Dumbbell ShrugDumbbell · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · 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.