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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Dumbbell Calf Raise

One leg at a time is easier to load than a bar, and the calves need more load than most people give them.

StrengthDumbbellControlledAll legs exercises All dumbbell exercises

What it works

Legs

How to do it

1A dumbbell in one hand, other hand on a support, balls of the feet on a block.
2Rise up, pause at the top, and lower to a deep stretch.
3Easier to load one leg at a time than with a bar.

Cues that matter

›Balls of the feet on a block
›Rise up and pause at the top
›Lower to a deep stretch

Train the same thing

Dumbbell Front SquatDumbbell · Legs
Dumbbell LungeDumbbell · Legs
Dumbbell Split SquatDumbbell · Legs
Dumbbell SquatDumbbell · Legs
Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · 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.