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

Takes a bar from the floor to the front of the shoulders, and teaches you to extend hard and then move fast underneath.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1From the floor, pull the bar past the knees keeping it close to the body, then extend hips, knees and ankles explosively and pull yourself under it, catching it on the front of the shoulders in a squat.
2Learn the catch and the front-rack position with an empty bar before loading it — this is a skill, not a strength lift.

Cues that matter

›Keep the bar close past the knees
›Extend the hips, knees and ankles
›Catch it on the shoulders and stand

Watch a form guide for the clean ↗

Train the same thing

Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body
Clean and JerkBarbell · Whole Body
Clean and PressBarbell · 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.