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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One Arm Push Ups

A press with an enormous anti-rotation demand, so the chest works while the trunk fights being twisted off square.

StrengthBodyweightControlledAll bodyweight exercises All chest exercises

What it works

Chest

How to do it

1Feet wide for stability, one hand behind your back.
2Lower under control with the working elbow tucked, keeping the hips as square as you can, then press up.
3The anti-rotation demand is enormous — build up with elevated one-arm push-ups first.

Cues that matter

›Feet wide, working elbow tucked in
›Keep the hips square to the floor
›Lower under control, then press

Watch a form guide for the one arm push ups ↗

Train the same thing

Archer Push UpsBodyweight · Chest
Close Grip Push UpBodyweight · Chest
Decline Push UpBodyweight · Chest
Diamond Push UpsBodyweight · Chest
Incline Push UpBodyweight · Chest
Push UpsBodyweight · Chest

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.