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 single-arm row

A one-sided pull that shows up a strength difference between sides, which a barbell row hides completely.

StrengthKettlebellControlled · pause at the topAll back exercises All grip exercises All lats exercises All kettlebell exercises

What it works

Back, Lats, Grip

How to do it

1Hinge forward with a flat back, one hand braced on a bench or your own knee, and let the bell hang at arm's length.
2Row it to the hip rather than the chest, leading with the elbow, then lower until the shoulder stretches down at the bottom.
3Do not let the torso rotate to help the arm through — if it turns, the weight is too heavy for the position.

Cues that matter

›Hinge forward, other hand braced
›Row to the hip, not the chest
›Let the shoulder stretch down 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.