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 row

All the back work of a barbell row with none of the load on the lower back.

StrengthDumbbells + bench2s up · 2s downAll dumbbell exercises All lats exercises

What it works

Upper back, Lats, Rear delts

How to do it

1Set an incline bench at about forty-five degrees and lie chest-down with a dumbbell in each hand.
2Row to the bottom of the ribs, letting the shoulder blades pull together at the top, then lower until the arms are straight and the blades have travelled forward again.
3The chest stays on the pad for every rep — the moment you start peeling off it to move the weight, you have turned a back exercise into a lower-back one.

Cues that matter

›Chest stays on the pad the whole set
›Row to the bottom of the ribs
›Squeeze the shoulder blades, then let them travel

Train the same thing

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.

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