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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Smith Machine Shrug

The machine takes the balance out entirely, so all you do is shrug and the traps can be loaded heavily.

StrengthSmith machineControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Bar unlocked at thigh height, shrug straight up, pause, lower.
2The machine takes the balance out entirely so all you do is shrug — a good way to overload the traps safely.

Cues that matter

›Unlock the bar at thigh height
›Shrug straight up and pause
›Lower under control, do not drop

Watch a form guide for the smith machine shrug ↗

Train the same thing

Back ExtensionOther · Back
Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bench PullOther · Back
Bent Over RowBarbell · Back

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.