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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Clean and Press

A whole-body lift that trains getting a load from the floor to overhead, which is the pattern most sports actually use.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Clean the bar to the shoulders, stand fully, then strictly press it overhead.
2Two distinct movements — finish the clean and stabilise before starting the press rather than blending them into one heave.

Cues that matter

›Clean the bar to the shoulders
›Stand fully and stabilise before pressing
›Strictly press overhead — two movements, not one heave

Watch a form guide for the clean and press ↗

Train the same thing

Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body
CleanBarbell · Whole Body
Clean and JerkBarbell · Whole Body
Clean High PullBarbell · Whole Body
Clean PullBarbell · Whole Body

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.