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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Pull Ups

The best builder of back width there is, and it costs nothing.

StrengthBodyweightControlledAll bodyweight exercises All back exercises

What it works

Back

How to do it

1Hang at full stretch from a bar with an overhand grip a little wider than the shoulders.
2Start by pulling the shoulder blades down, then drive the elbows down and back to bring the chest towards the bar.
3Lower all the way to a dead hang between reps.
4Kipping and half-range reps make the numbers look better and train less — if you cannot get five clean ones, use a band or do the lowering half only.

Cues that matter

›Full dead hang between reps
›Lead with the chest, elbows down and back
›Own the lower — no kipping

Watch a form guide for the pull ups ↗

Train the same thing

Chin UpsBodyweight · Back
Inverted RowBodyweight · Back
Neutral Grip Pull UpsBodyweight · Back
Back ExtensionOther · Back
Barbell PulloverBarbell · Back
Barbell RowBarbell · 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.

Join the waitlist →