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 Push Press

Leg drive lets you move more overhead than a strict press, and teaches the whole body to work as one.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Dumbbells at the shoulders.
2Dip a few inches with the torso vertical, drive hard through the legs, and use that momentum to punch the weights overhead.
3Reset at the shoulders between reps.

Cues that matter

›Dip a few inches, torso vertical
›Drive hard through the legs
›Punch them overhead in one move

Train the same thing

Dumbbell Face PullDumbbell · Shoulders
Dumbbell Front RaiseDumbbell · Shoulders
Dumbbell Lateral RaiseDumbbell · Shoulders
Dumbbell Upright RowDumbbell · Shoulders
Dumbbell Z PressDumbbell · Shoulders
Seated Dumbbell Shoulder PressDumbbell · Shoulders

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.