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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Goblet squat

A joint-friendly squat that teaches depth and bracing.

StrengthDumbbell3s down · upAll dumbbell exercises All core exercises All glutes exercises All quads exercises

What it works

Quads, Glutes, Core

How to do it

1Hold a dumbbell or kettlebell at your chest and squat down until your elbows brush the inside of your knees, sitting tall and deep, then stand.
2The front load keeps you upright and teaches bracing and depth.
3It's a joint-friendly squat and a great place to build the pattern before barbell work.

Cues that matter

›Hold the bell at the chest
›Elbows inside the knees at the bottom
›Sit tall and deep

Train the same thing

Barbell back squatBarbell · Quads, Glutes, Core
Finishing drillBall + goal · Quads, Glutes, Core
GK 1v1 spreadingBall + attacker · Quads, Glutes, Core
Bulgarian split squatWeights · Quads, Glutes
Front squatBarbell · Quads, Upper back, Core
Reverse lungeDumbbells · Glutes, Quads

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 →