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 Z Press

No back support and no leg drive, which makes it brutally honest about shoulder and trunk stability.

StrengthDumbbellControlledAll dumbbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Seated on the floor, legs straight, dumbbells at shoulder height.
2Press overhead while staying tall through the spine.
3Brutally honest about core and shoulder stability, so start much lighter than your usual seated press.

Cues that matter

›Legs straight out on the floor
›Stay tall through the spine
›Start much lighter than a seated press

Train the same thing

Dumbbell Face PullDumbbell · Shoulders
Dumbbell Front RaiseDumbbell · Shoulders
Dumbbell Lateral RaiseDumbbell · Shoulders
Dumbbell Push PressDumbbell · Shoulders
Dumbbell Upright RowDumbbell · 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.