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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Close Grip Lat Pulldown

A narrow pulldown that keeps tension on the lats through a long range.

StrengthMachineControlledAll back exercises All machine exercises All lats exercises

What it works

Back, Lats

How to do it

1Sit with thighs locked under the pads, take a narrow or V-handle grip, and pull the handle to the upper chest, leading with the elbows down and back.
2Lean back only slightly and hold it there.
3Let the weight stretch the lats fully at the top rather than stopping halfway.

Cues that matter

›Thighs locked under the pads
›Pull to the upper chest, leading with the elbows
›Let the weight stretch the lats fully at the top

Train the same thing

Reverse Grip Lat PulldownMachine · Back, Lats
Straight Arm PulldownMachine · Back, Lats
Dumbbell PulloverDumbbell · Back, Lats
Kettlebell single-arm rowKettlebell · Back, Lats, Grip
Yates RowBarbell · Back, Lats
Machine Back ExtensionMachine · 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.