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.

PocketAthlete Join the waitlist

Stair intervals

Hill-sprint stimulus when there's no hill, and available in nearly every building.

EnduranceStairs8 × up · walk downAll glutes exercises All quads exercises

What it works

Quads, Glutes, Cardio

How to do it

1Run or bound up a flight, then walk down as recovery — always walk down, since descending fast is where the knees and the injuries come from.
2Drive the knees and use your arms.
3Keep the torso tall rather than folding forward at the waist.
4Steep stairs make this closer to a power session than a run, so treat the first couple of reps as a build rather than going flat out cold.

Cues that matter

›Drive the knee, don't reach with the foot
›Land mid-foot on each step
›Walk down — the descent is where injuries happen

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.

Join the waitlist →