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 Sign up free

Hex Bar Shrug

The handles sit beside you rather than in front, which makes this the most comfortable heavy shrug available.

StrengthTrap barControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Stand inside a trap bar and shrug straight up.
2Because the handles are beside you rather than in front, this is the most comfortable heavy shrug available and lets you use the most weight.

Cues that matter

›Stand inside the trap bar
›Shrug straight up, not backwards
›Pause at the top before lowering

Train the same thing

Back ExtensionOther · Back
Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bench PullOther · Back
Bent Over RowBarbell · Back

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.