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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Soleus raise

The soleus takes most of the load in running and is routinely missed because every calf raise people do is done with a straight knee.

RehabOptional load15 reps · 3 setsAll calves exercises

What it works

Calves, Achilles

How to do it

1Sit with the knees bent at ninety degrees and a weight resting on them, or stand in a half-squat against a wall, and rise onto the toes.
2The bent knee is the whole point: it takes the big calf muscle out and puts the load on the soleus underneath.
3Fifteen reps, three sets.
4The soleus carries most of the load in running and gets missed because every calf raise people do is done with a straight knee.

Cues that matter

›Knee BENT throughout — that is what makes it the soleus
›Rise onto the toes, lower slowly
›Add weight on the knee once bodyweight is easy

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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