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 Seated Cable Row

One side at a time gives more range and shows up an imbalance the two-handed version hides.

StrengthCableControlledAll back exercises All cable exercises

What it works

Back

How to do it

1Same setup with a single handle.
2Pull to the side of your abdomen, allowing the shoulder to travel forward at the stretch and back at the finish.
3One side at a time gives more range and shows up an imbalance.

Cues that matter

›Let the shoulder travel forward at the stretch
›Pull to the side of your abdomen
›Match the reps on both sides

Train the same thing

Cable Reverse FlyCable · Back
Cable ShrugCable · Back
Cable Upright RowCable · 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.