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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Lat pulldown

Builds back width and pulling strength — a pull-up regression.

StrengthCable2s down · 2s upAll biceps exercises All cable exercises All lats exercises

What it works

Lats, Biceps

How to do it

1Seated at a cable, drive the elbows down and back to pull the bar to the upper chest with a tall chest and slight lean, then control the weight back up.
2It builds back width and pulling strength and is a great pull-up regression.
3Lead with the elbows, not the hands, and don't heave with the whole body.

Cues that matter

›Drive the elbows down and back
›Chest tall, slight lean
›Control the eccentric

Watch a form guide for the lat pulldown ↗

Train the same thing

Seated cable rowCable · Upper back, Lats, Biceps
Single-arm lat pulldownCable · Lats, Biceps
Chin-upBar · Lats, Biceps
Pull-upBar · Lats, Biceps, Core
Cable Bicep CurlCable · Biceps
Cable Hammer CurlCable · Biceps

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.

Join the waitlist →