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 Squat

A wide stance with the toes out brings the adductors and glutes in heavily, which a narrow squat barely touches.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Take a wide stance with toes turned out around 45°.
2Squat straight down between your legs, keeping the chest tall and the knees tracking out over the toes.
3The wide stance brings the adductors and glutes in heavily.

Cues that matter

›Toes turned out about forty-five degrees
›Squat straight down between the legs
›Knees track out over the toes

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.