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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Donkey Calf Raise

The hinged position lengthens the calf under load, which is why the old-school lifters swore by it.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Hinge forward at the hips supporting your upper body, balls of the feet on a block, with weight over your hips.
2Rise onto the toes, pause, lower to a stretch.
3The hinged position lengthens the calf and is why the old-school lifters swore by it.

Cues that matter

›Hinge forward with the weight over the hips
›Balls of the feet on a block
›Rise onto the toes, then lower to a stretch

Watch a form guide for the donkey calf raise ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.