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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Strict Curl

The wall makes cheating physically impossible, so the number you lift is the number the biceps actually moved.

StrengthBarbellControlledAll barbell exercises All biceps exercises

What it works

Biceps

How to do it

1Stand with your back and glutes against a wall and curl a barbell without letting your back, elbows or hips move at all.
2The wall makes cheating physically impossible — expect to drop your usual curl weight by a third.

Cues that matter

›Back and glutes flat against the wall
›Elbows and hips do not move
›Expect to drop a third of your weight

Train the same thing

Barbell CurlBarbell · Biceps
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Cheat CurlBarbell · Biceps
Hammer CurlBarbell · Biceps
Incline Bicep CurlBarbell · Biceps
Incline Hammer CurlBarbell · Biceps

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.