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 Dumbbell Tricep Extension

Back support stops you leaning away to cheat, which is what makes the seated version the stricter one.

StrengthDumbbellControlledAll dumbbell exercises All triceps exercises

What it works

Triceps

How to do it

1Sit upright with back support, dumbbell held overhead.
2Lower behind the head under control, then extend to lockout.
3Back support stops you leaning back to cheat, which is what makes the seated version stricter.

Cues that matter

›Sit upright with the back supported
›Lower behind the head under control
›Extend to a full lockout

Train the same thing

Dumbbell Tricep ExtensionDumbbell · Triceps
Dumbbell Tricep KickbackDumbbell · Triceps
Lying Dumbbell Tricep ExtensionDumbbell · Triceps
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench DipsBodyweight · 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.