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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Dips

Big compound builder for chest and triceps.

StrengthBodyweightControlledAll bodyweight exercises All triceps exercises

What it works

Triceps

How to do it

1Support yourself on parallel bars with arms locked.
2Lower until the upper arms are about parallel to the floor, then press back up.
3Stay upright for triceps, lean forward for chest.
4Going deeper than shoulder comfort allows is the most common way people hurt themselves on these.

Cues that matter

›Slight forward lean for chest
›Lower to a comfortable stretch
›Lock out strong at the top

Watch a form guide for the dips ↗

Train the same thing

Bench DipsBodyweight · Triceps
Ring DipsBodyweight · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Cable Overhead Tricep ExtensionCable · Triceps
Cable Tricep PushdownCable · Triceps

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 →