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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Face Pull

Works the rear delts and upper back directly, which is what balances a programme full of pressing.

StrengthOtherControlledAll shoulders exercises

What it works

Shoulders

How to do it

1Set a rope at upper-chest height.
2Pull it toward your face, separating your hands and finishing with the elbows high and wide and the hands beside your ears.
3Squeeze the rear delts.
4Pulling low into the chest is the usual mistake and misses the muscle entirely.

Cues that matter

›Pull to the forehead/eyes
›Elbows high, rotate out
›Squeeze the rear delts

Watch a form guide for the face pull ↗

Train the same thing

Rear Delt FlyOther · Shoulders
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · 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.