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.

PocketAthlete Sign up free

Dead hang

The simplest way to build a grip, and it decompresses the shoulders while it does it.

StrengthBarHold for timeAll bodyweight exercises All grip exercises All forearms exercises All lats exercises

What it works

Grip, Lats, Forearms

How to do it

1Take an overhand grip on a bar and hang with the arms straight and the shoulders relaxed, feet clear of the floor.
2Breathe normally and hold.
3Time your first hang, then work to add ten seconds to it.
4If your hands give out in under twenty seconds, that is the number holding back every pull you do — and it is also the easiest thing in the gym to improve, because all it needs is hanging there more often.

Cues that matter

›Full hang, shoulders relaxed down
›Breathe — do not hold your breath
›Time the hang, then add ten seconds

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.