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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Deficit Deadlift

Standing on a plate lengthens the range and makes the start much harder, which is where most deadlifts are lost.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Stand on a plate or low platform so the bar starts lower than usual.
2Deadlift as normal.
3The extra range makes the start much harder and builds strength off the floor.
4Only do these if you can hold a flat back through the increased range.

Cues that matter

›Stand on a plate or low platform
›Hold a flat back through the extra range
›Stop the set the moment it rounds

Train the same thing

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