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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Overhead press

Builds pressing power and shoulder stability.

StrengthBarbellControlled · full lockoutAll barbell exercises All core exercises All shoulders exercises All triceps exercises

What it works

Shoulders, Triceps, Core

How to do it

1Standing tall with the bar at the shoulders, brace the core and squeeze the glutes, then press overhead in a path close to the face and finish with the biceps by the ears.
2It builds pressing power and shoulder stability.
3Don't lean back excessively — if you can't press it with a braced trunk, drop the weight.

Cues that matter

›Brace the core, glutes tight
›Bar path close to the face
›Finish with biceps by the ears

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Arnold pressDumbbells · Shoulders, Triceps
Dumbbell shoulder pressDumbbells · Shoulders, Triceps
Front-rack carryKettlebells · Core, Shoulders, Upper back
Seated dumbbell pressDumbbells · Shoulders, Triceps
GK claiming crossesBalls + servers · Legs, Core, Shoulders

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 →