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 Calf Raise

Bending the knee shifts the work to the soleus, which the standing version barely reaches.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Sit with the pad across the thighs just above the knees, balls of the feet on the platform.
2Rise onto the toes, squeeze, then lower to a deep stretch.
3The bent knee shifts the work to the soleus, which is why it's a genuinely different exercise from a standing raise.

Cues that matter

›Pad across the thighs just above the knees
›Balls of the feet on the platform
›Rise onto the toes, then lower to a deep stretch

Watch a form guide for the seated calf raise ↗

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.