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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Tate Press

An odd-feeling press that loads the triceps hard at lockout, which is exactly where a bench press is lost.

StrengthBarbellControlledAll barbell exercises All triceps exercises

What it works

Triceps

How to do it

1Lie on a bench with dumbbells above the chest, palms facing forward.
2Lower them by flaring the elbows out and bringing the weights toward the chest in an arcing path, then press back.
3Odd-feeling but excellent for the triceps at lockout — start very light.

Cues that matter

›Palms facing forward above the chest
›Flare the elbows and arc them in
›Start very light while you learn it

Watch a form guide for the tate press ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
JM PressBarbell · Triceps
Overhead pressBarbell · Shoulders, Triceps, Core
Arnold pressDumbbells · Shoulders, Triceps
Bench DipsBodyweight · Triceps
Cable Overhead Tricep ExtensionCable · Triceps

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.