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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Sumo Deadlift

A wider stance that shortens the pull and asks more of the hips and quads than a conventional deadlift.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Take a wide stance with toes turned out, grip inside the knees.
2Drop the hips, chest up, and push the floor apart as you stand, keeping the bar against your legs.
3The wide stance shortens the range and keeps the torso more upright — it's a legs-and-hips pull rather than a back one.

Cues that matter

›Wide stance, toes turned out
›Hips low, chest up, arms vertical
›Push the floor apart as you stand

Watch a form guide for the sumo deadlift ↗

Train the same thing

Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body
CleanBarbell · Whole Body
Clean and JerkBarbell · Whole Body
Clean and PressBarbell · Whole Body
Clean High PullBarbell · 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.