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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Front-rack carry

Loads the trunk and upper back in the upright position everything else is done from.

StrengthKettlebellsSteady walkAll core exercises All shoulders exercises

What it works

Core, Shoulders, Upper back

How to do it

1Clean two kettlebells to the front rack, elbows tucked in front of the ribs and the bells resting on the forearms.
2Pull the ribs down, breathe, and walk tall.
3The set ends when the posture goes — ribs flaring or the shoulders rounding forward — not when the arms get tired.
4It loads the trunk and upper back in the upright posture that everything else in the gym is performed from.

Cues that matter

›Elbows tucked in front of the ribs
›Ribs down, breathe through the walk
›Stop when the posture goes, not when the arms do

Train the same thing

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.

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