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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Seated cable row

The easiest horizontal pull to load precisely, and the full range at the front is what builds the back.

StrengthCable2s in · 2s outAll biceps exercises All cable exercises All lats exercises

What it works

Upper back, Lats, Biceps

How to do it

1Sit tall with a slight knee bend and the feet braced.
2Start with the arms straight and the shoulder blades allowed to travel forward — that stretch is half the exercise.
3Pull to the navel with the elbows going past the ribs, then return slowly and let the blades stretch again.
4Rocking the torso back and forth is the common fault; it moves more weight and trains less back, and it is hard on the discs.

Cues that matter

›Sit tall — the torso does not rock
›Pull to the navel, elbows past the ribs
›Let the shoulder blades stretch forward at the front

Watch a form guide for the seated cable row ↗

Train the same thing

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.

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