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.

PocketAthlete Join the waitlist

Farmer's carry

Brutal, simple full-body and grip strength that carries everywhere.

StrengthDumbbellsWalk · 20–40mAll dumbbell exercises All core exercises

What it works

Grip, Core, Traps

How to do it

1Pick up a heavy dumbbell or kettlebell in each hand and walk with tall posture, ribs down, crushing the handles, taking small quick quiet steps.
2It's brutally simple full-body and grip strength that carries over everywhere.
3Don't let the shoulders shrug up or the torso lean — stay stacked and walk.

Cues that matter

›Tall posture, ribs down
›Crush the handles
›Small, quick, quiet steps

Train the same thing

Suitcase carryDumbbell · Core, Obliques, Grip
Ab Wheel RolloutBodyweight · Core
Barbell back squatBarbell · Quads, Glutes, Core
Bicycle CrunchBodyweight · Core
Cable CrunchCable · Core
Cable WoodchopperCable · Core

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.

Join the waitlist →