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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Paused Bench Press

Removing the bounce makes every rep start from a dead stop, which is where a bench press is genuinely weakest.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Bench as normal, but stop with the bar resting motionless on the chest for a full second before pressing.
2Stay tight through the pause — the temptation is to relax, and that's exactly what you're training out.
3It removes the bounce entirely, so expect to use less weight than your touch-and-go bench.

Cues that matter

›Rest it motionless on the chest
›Stay tight through the pause
›Expect less weight than touch-and-go

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest
Bench PressBarbell · Chest
Chest PressBarbell · Chest
Close Grip Bench PressBarbell · Chest
Close Grip Incline Bench PressBarbell · Chest

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.