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 squat

Builds quad strength and a strong, upright trunk position.

StrengthBarbell2s down · explode upAll barbell exercises All core exercises All quads exercises

What it works

Quads, Upper back, Core

How to do it

1Rack the bar on the front of the shoulders with high elbows, then squat keeping the torso as upright as possible and elbows pointing forward the whole way.
2The front-loaded position hammers the quads and demands a strong, upright trunk.
3If your elbows drop, the bar rolls forward — keep them high.

Cues that matter

›Elbows high, bar on the shelf
›Stay upright through the torso
›Full depth if mobility allows

Train the same thing

Barbell back squatBarbell · Quads, Glutes, Core
Front-rack carryKettlebells · Core, Shoulders, Upper back
Goblet squatDumbbell · Quads, Glutes, Core
Finishing drillBall + goal · Quads, Glutes, Core
GK 1v1 spreadingBall + attacker · Quads, Glutes, Core
Set-piece strikingBalls + wall/goal · Quads, 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 →