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 Squat

A fixed bar path that lets you push the legs hard without spending attention on balance.

StrengthSmith machineControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Set the bar on your upper back and position your feet slightly forward of the bar.
2Unlock and squat to at least parallel, then drive up.
3The fixed path lets you push closer to failure safely, but it also means your body must fit the machine's line — if it feels like your knees or back are being forced, use a free bar.

Cues that matter

›Feet slightly forward of the bar
›Brace before you unrack
›Same depth every rep on the fixed path

Watch a form guide for the smith machine squat ↗

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.