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 Shoulder Press

Seated overhead pressing that takes the legs and lower back out of the lift.

StrengthBarbellControlledAll barbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Sit with your back against the upright, bar at collarbone height.
2Press overhead, pushing the head through at lockout.
3Seated removes leg drive entirely so it's stricter than standing, but it also pins the lower back — don't arch over the bench to force out extra reps.

Cues that matter

›Bar starts at collarbone height
›Push the head through at lockout
›Do not arch over the bench for extra reps

Watch a form guide for the seated shoulder press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · Shoulders
Log PressBarbell · Shoulders
Military PressBarbell · Shoulders

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.