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 Squat

A full squat with the bar locked out overhead, and the most honest test of mobility in the gym.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Hold the bar locked out overhead with a wide grip, actively pushing up into it.
2Squat to full depth keeping the bar over the mid-foot and the arms locked.
3It demands serious shoulder and ankle mobility — start with a broomstick and only load it once the pattern holds.

Cues that matter

›Push up into the bar the whole time
›Keep it over the mid-foot
›Start with a broomstick, not a bar

Watch a form guide for the overhead squat ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.