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 Clean and Press

Floor to overhead with dumbbells, which is a whole-body lift that needs nothing but a pair of weights.

PowerDumbbellControlledAll dumbbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Clean the dumbbells from a hang or the floor to the shoulders, stand tall, then press overhead.
2Lower to the shoulders and then to the start under control rather than dropping them.

Cues that matter

›Clean them to the shoulders and stand
›Press overhead from a tall position
›Lower under control, do not drop them

Watch a form guide for the dumbbell clean and press ↗

Train the same thing

Dumbbell DeadliftDumbbell · Whole Body
Dumbbell High PullDumbbell · Whole Body
Dumbbell Romanian DeadliftDumbbell · Whole Body
Dumbbell SnatchDumbbell · Whole Body
Dumbbell ThrusterDumbbell · Whole Body
Single Leg Dumbbell DeadliftDumbbell · 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.