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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Muscle Ups

Joins a high pull to a dip in one movement, and rewards a pull that is genuinely explosive rather than merely strong.

PowerBodyweightControlledAll bodyweight exercises All whole body exercises

What it works

Whole Body

How to do it

1From a hang, pull explosively as high as you can while leaning back, then whip the chest over the bar and transition the wrists on top before pressing to lockout.
2It needs a chest-height pull-up and a strong dip before it's worth attempting — most failed muscle-ups are simply a pull that wasn't high enough.

Cues that matter

›Pull as high as you can, leaning back
›Whip the chest over the bar
›Turn the wrists on top before pressing

Train the same thing

BurpeesBodyweight · Whole Body
Clap Pull UpBodyweight · Whole Body
Ring Muscle UpsBodyweight · Whole Body
Squat ThrustBodyweight · Whole Body
Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body

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.