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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T Bar Row

Loads the mid-back heavy and safe.

StrengthBarbellControlledAll barbell exercises All back exercises

What it works

Back

How to do it

1Straddle the bar, chest against the pad or hinged forward with a flat back, and take the handles.
2Row to the abdomen, driving the elbows back and squeezing at the top, then lower to a full stretch.
3Heaving with the hips is the usual fault.

Cues that matter

›Flat back, chest supported if possible
›Row to the sternum
›Big squeeze at the top

Watch a form guide for the t bar row ↗

Train the same thing

Barbell PulloverBarbell · Back
Barbell RowBarbell · Back
Barbell ShrugBarbell · Back
Bent Over RowBarbell · Back
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Conventional deadliftBarbell · Hamstrings, Glutes, Back

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 →