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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Half Squat

Overloads the top range for sport, and it works as a supplement to full-depth squatting rather than a replacement.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Squat to roughly a quarter or half of full depth and drive back up.
2Useful for overloading the top range for sport, but it should supplement full-depth squatting rather than replace it — half squats with big weights and no full-range work is how knees get unhappy.

Cues that matter

›Squat to a quarter or half depth
›Drive back up hard
›Keep full-depth squats in the programme

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.