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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Thick-bar curl

A thicker handle makes the hand work through the whole set, so one movement builds the arm and the grip together.

StrengthBarbellControlled · full stretchAll barbell exercises All biceps exercises All grip exercises All forearms exercises

What it works

Grip, Forearms, Biceps

How to do it

1Curl using thick handles, or slide grips onto an ordinary bar.
2Keep the elbows fixed at your sides and lower to a full stretch each rep.
3The thicker handle means the hand is working the whole way through the set rather than just holding on, so the arms and the grip both get trained by one movement.
4Go lighter than a normal curl and expect the hands to finish first.

Cues that matter

›Thick handles or a bar with grips on
›Elbows fixed at the sides
›Go lighter than a normal curl

Train the same thing

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.