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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Towel pull-up

A pull-up where the grip fails first, which is exactly the point and exactly what a bar never does.

StrengthBarControlled both waysAll bodyweight exercises All back exercises All grip exercises All forearms exercises

What it works

Grip, Back, Forearms

How to do it

1Hang a towel over the bar and take one end in each hand, then pull up until the hands reach bar height.
2Lower under control to a full hang.
3The towel removes the bar's help entirely, so the hands do the work a hook grip normally does for them — expect a fraction of your usual reps, and treat the number as the honest one.

Cues that matter

›One towel over the bar, one end per hand
›Pull until the hands reach the bar
›Expect far fewer reps than normal

Train the same thing

Dead hangBar · Grip, Lats, Forearms
Barbell holdBarbell · Grip, Forearms, Upper back
Kettlebell single-arm rowKettlebell · Back, Lats, Grip
Plate pinch carryPlates · Grip, Forearms, Obliques
Plate pinch holdPlates · Grip, Forearms
Thick-bar curlBarbell · Grip, Forearms, Biceps

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.