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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Pause Deadlift

The pause exposes the hips shooting up or the bar drifting away, and forces you to hold position under load.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Pull the bar to just below the knee, pause for two seconds holding position, then complete the lift.
2The pause exposes any tendency for the hips to shoot up or the bar to drift away, and forces you to hold a strong position under load.

Cues that matter

›Pull to just below the knee and stop
›Hold the position for two seconds
›Keep it close through the pause

Train the same thing

Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body
CleanBarbell · Whole Body
Clean and JerkBarbell · Whole Body
Clean and PressBarbell · Whole Body
Clean High PullBarbell · Whole Body

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.