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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Kettlebell goblet squat

Holding the weight at the chest makes an upright squat almost automatic, which is why it teaches the pattern faster than a bar.

StrengthKettlebell3s down · drive upAll glutes exercises All quads exercises All kettlebell exercises

What it works

Quads, Glutes, Deep core

How to do it

1Hold the bell by the horns at chest height with the elbows tucked in.
2Squat down between the feet until the elbows pass inside the knees, keeping the chest tall, then drive up.
3The weight out in front acts as a counterbalance, so the torso stays upright almost by itself and most people squat deeper here than they can with a bar on their back.
4Start light: the position gets hard long before the legs do.

Cues that matter

›Hold the horns at chest height
›Elbows inside the knees at the bottom
›Chest tall — the bell counterbalances you

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.