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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Reverse Wrist Curl

Trains the forearms in the direction the palm-up version ignores, and it is far weaker, so go very light.

StrengthBarbellControlledAll barbell exercises All forearms exercises

What it works

Forearms

How to do it

1Forearms braced, palms facing down.
2Raise the backs of the hands toward you against the resistance, then lower under control.
3Much weaker than the palm-up version — use a fraction of the weight and expect it to feel awkward.

Cues that matter

›Forearms braced, palms facing down
›Raise the backs of the hands toward you
›Use a fraction of your usual weight

Train the same thing

Barbell holdBarbell · Grip, Forearms, Upper back
Reverse Barbell CurlBarbell · Forearms
Thick-bar curlBarbell · Grip, Forearms, Biceps
Wrist CurlBarbell · Forearms
Dead hangBar · Grip, Lats, Forearms
Dumbbell Reverse CurlDumbbell · 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.