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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Skull Crushers

Lie back, keep the elbows tucked and pointing at the ceiling, and lower the bar to the forehead or just past it. Because the arms stay overhead the long head of the triceps is loaded at length, which pushdowns never manage.

StrengthOtherControlledAll triceps exercises

What it works

Triceps

How to do it

1Lie on a flat bench holding an EZ bar or dumbbells with the arms straight above the chest.
2Keep the elbows tucked in and pointing at the ceiling — they should not flare or drift back — and bend at the elbow to lower the weight to your forehead or just past it.
3Press back up, stopping just short of full lockout so the triceps stay loaded.
4Because the arms stay overhead the long head is worked at length, which a pushdown does not reach.

Cues that matter

›Elbows in and pointing at the ceiling
›Lower to the forehead or just past it
›Stop short of locking out to keep tension

Watch a form guide for the skull crushers ↗

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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