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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Pin Squat

Starting from a dead stop on the pins removes all momentum, and is the most honest test of a sticking point.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Set safety pins at your target depth, squat down until the bar rests on them, release the tension for a beat, then drive up from a dead stop.
2The hardest squat variant there is for a given weight, and the most honest about a sticking point.

Cues that matter

›Set the pins at your target depth
›Release the tension for a beat
›Drive up from a dead stop

Watch a form guide for the pin 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.