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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Pendlay Row

A dead-stop row from the floor that removes the stretch reflex and builds honest upper-back pulling strength.

StrengthBarbellControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Set the torso parallel to the floor and row the bar explosively from the floor to the lower chest, then return it to the floor completely between every rep.
2Each rep starts dead.
3It's stricter than a bent-over row and far harder to cheat, which is the point.

Cues that matter

›Torso parallel, back flat
›Bar returns to the floor each rep
›Pull explosively to the lower chest

Watch a form guide for the pendlay row ↗

Train the same thing

Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Conventional deadliftBarbell · Hamstrings, Glutes, Back

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.