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 swing intervals

Trains the aerobic system and the posterior chain together, in ten minutes and one piece of kit.

EnduranceKettlebell30s on · 30s offAll glutes exercises All hamstrings exercises

What it works

Hamstrings, Glutes, Cardio

How to do it

1Hinge at the hips with a flat back, hike the bell back between your legs like a rugby pass, then snap the hips forward hard to float it to chest height.
2The arms are ropes, the hips are the engine — never lift it with the shoulders.
3Lock the glutes at the top and let the bell fall before hinging again.
4Done properly this is a hinge and a conditioning tool at once; done as a squat-and-lift it's neither.

Cues that matter

›Hinge, don't squat — the bell floats, you don't lift it
›Snap the hips, glutes hard at the top
›Breathe out sharply at the top of each swing

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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