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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Neutral Grip Pull Ups

The most shoulder-friendly of the pull-up grips, and a good choice when a wide grip pinches at the top.

StrengthBodyweightControlledAll bodyweight exercises All back exercises

What it works

Back

How to do it

1Hang from parallel handles, palms facing each other.
2Pull until your chin passes the handles, leading with the chest and driving the elbows down.
3Lower under control to a full hang.
4The neutral grip is the most shoulder-friendly of the three and the best choice if wide-grip pull-ups pinch.

Cues that matter

›Lead with the chest, not the chin
›Drive the elbows down and back
›Lower to a full hang each rep

Train the same thing

Chin UpsBodyweight · Back
Inverted RowBodyweight · Back
Pull UpsBodyweight · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · Back
Barbell RowBarbell · Back

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.