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 Thruster

A squat and an overhead press in one motion, which raises the heart rate faster than either does alone.

PowerDumbbellControlledAll dumbbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Dumbbells at the shoulders, squat to depth, then drive up and press them overhead in one motion.
2Return them to the shoulders and go straight into the next squat.

Cues that matter

›Squat to depth with them at the shoulders
›Drive up and press in one motion
›Return to the shoulders, then squat again

Watch a form guide for the dumbbell thruster ↗

Train the same thing

Dumbbell Clean and PressDumbbell · Whole Body
Dumbbell DeadliftDumbbell · Whole Body
Dumbbell High PullDumbbell · Whole Body
Dumbbell Romanian DeadliftDumbbell · Whole Body
Dumbbell SnatchDumbbell · 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.