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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Incline Bicep Curl

Sit back on an inclined bench and let the arms hang behind the body, then curl without the elbows travelling forward. That start position holds the long head of the biceps at length, which a standing curl never does — it is the stretch, not the squeeze, doing the work here.

StrengthBarbellControlledAll barbell exercises All biceps exercises

What it works

Biceps

How to do it

1Set a bench to about forty-five degrees, sit back into it and let the arms hang straight down behind the line of your body.
2That hanging start is the whole exercise — it holds the long head of the biceps at length, which a standing curl never does.
3Curl without letting the elbows travel forward, squeeze at the top, and lower all the way until the arm is straight again.
4It will feel much harder than a standing curl at the same weight; go lighter and do not cheat the bottom half.

Cues that matter

›Lie back so the arms hang behind you
›Do not let the elbows drift forward
›Stretch fully at the bottom

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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