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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Conventional deadlift

Total-body pulling strength and posterior-chain power.

StrengthBarbellControlled · reset each repAll barbell exercises All back exercises All glutes exercises All hamstrings exercises

What it works

Hamstrings, Glutes, Back

How to do it

1Set up with the bar over mid-foot, grip it, take the slack out of the bar, then push the floor away with hips and chest rising together and a neutral spine throughout.
2It's total-body pulling strength and posterior-chain power.
3Reset every rep — don't bounce it off the floor with a rounded back.

Cues that matter

›Take the slack out of the bar first
›Push the floor away, hips and chest rise together
›Neutral spine throughout

Train the same thing

Barbell hip thrustBarbell · Glutes, Hamstrings
Single-leg RDLWeights · Hamstrings, Glutes
Walking lungeDumbbells · Quads, Glutes, Hamstrings
Build-up runsNone · Hamstrings, Glutes, Calves
Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Glute bridgeNone · Glutes, Hamstrings

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.

Join the waitlist →