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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Safety Bar Squat

The answer when shoulder mobility makes holding a straight bar painful, and it loads the upper back harder.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1With the safety bar's yoke on your shoulders and hands on the handles, squat as normal.
2The bar's design pushes you forward slightly, so brace the upper back hard.
3It's the answer when shoulder mobility makes holding a straight bar painful.

Cues that matter

›Yoke on the shoulders, hands on the handles
›Brace the upper back hard
›Expect it to push you forward

Watch a form guide for the safety bar 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.