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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Squat Thrust

A burpee without the jump, which keeps the heart rate up while sparing the knees and the landing.

PowerBodyweightControlledAll bodyweight exercises All whole body exercises

What it works

Whole Body

How to do it

1From standing, drop into a squat, place the hands on the floor, and kick the feet back into a plank.
2Jump the feet back in and stand.
3Keep the hips level as the legs go back — letting them sag loads the lower back.

Cues that matter

›Hands to the floor, kick the feet back
›Keep the hips level in the plank
›Jump the feet in and stand

Train the same thing

BurpeesBodyweight · Whole Body
Clap Pull UpBodyweight · Whole Body
Muscle UpsBodyweight · Whole Body
Ring Muscle UpsBodyweight · Whole Body
Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body

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.