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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Ring Dips

The rings move, so you stabilise them as well as press — far harder than the same dip on bars.

StrengthBodyweightControlledAll bodyweight exercises All triceps exercises

What it works

Triceps

How to do it

1Dips on gymnastic rings, which move — so you must actively stabilise.
2Lower under control to about parallel, then press up and turn the rings out at the top.
3Far harder than bar dips; build on bars first.

Cues that matter

›Lower under control to about parallel
›Press up and turn the rings out
›Build on bars before you try these

Train the same thing

Bench DipsBodyweight · Triceps
DipsBodyweight · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Cable Overhead Tricep ExtensionCable · Triceps
Cable Tricep PushdownCable · Triceps

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.