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 Squat

Removes the stretch reflex entirely, which exposes exactly how weak you are out of the bottom.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Squat to depth and hold motionless at the bottom for two to three seconds before driving up.
2Stay braced through the pause — relaxing is what makes the next rep dangerous.
3It removes the stretch reflex entirely and exposes weakness out of the hole.

Cues that matter

›Hold at depth for two to three seconds
›Stay braced through the whole pause
›Drive up without rocking forward

Watch a form guide for the pause 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.