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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Spoto Press

Nothing touches, so you control the bar in the hardest position for a full second — good for a sticking point off the chest.

StrengthBarbellControlledAll barbell exercises All chest exercises

What it works

Chest

How to do it

1Lower the bar to about an inch above your chest, hold it there for a second without touching, then press.
2Because nothing touches, you have to control the weight in the hardest position for the full pause.
3Excellent for a sticking point just off the chest; use around 80% of your normal bench.

Cues that matter

›Stop about an inch above the chest
›Hold it there for a second
›Use around eighty percent of your bench

Watch a form guide for the spoto press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest
Bench PressBarbell · Chest
Chest PressBarbell · Chest
Close Grip Bench PressBarbell · Chest
Close Grip Incline Bench PressBarbell · Chest

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.