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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Plate pinch carry

A carry the fingers end, not the legs, and walking adds a trunk demand a standing hold has none of.

StrengthPlatesWalk for distanceAll grip exercises All forearms exercises

What it works

Grip, Forearms, Obliques

How to do it

1Pinch a plate in each hand between the thumb and fingers, stand tall with the shoulders level, and walk for the prescribed distance.
2Set them down rather than dropping them.
3Walking adds a trunk demand a standing hold does not have, because each step tries to tip you and the plates give you nothing to brace against.
4The set ends when the fingers open, not when the legs get tired.

Cues that matter

›Pinch a plate in each hand
›Walk tall, shoulders level
›Set them down, do not drop them

Train the same thing

Plate pinch holdPlates · Grip, Forearms
Barbell holdBarbell · Grip, Forearms, Upper back
Dead hangBar · Grip, Lats, Forearms
Suitcase carryDumbbell · Core, Obliques, Grip
Thick-bar curlBarbell · Grip, Forearms, Biceps
Towel pull-upBar · Grip, Back, Forearms

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.