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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Trap-bar hold

The handles sit beside you, so you can hold more here than anywhere else and the grip gets the whole load.

StrengthTrap barHold for timeAll barbell exercises All grip exercises All forearms exercises

What it works

Grip, Forearms, Upper back

How to do it

1Stand inside a trap bar loaded heavier than you would pull for reps, lift to lockout, and hold.
2Keep the shoulders back rather than letting them round forward under the weight.
3Because the handles sit beside you rather than in front, this is the most weight you can comfortably hold, which makes it the most direct overload the hands can get.

Cues that matter

›Stand inside and lift to lockout
›Shoulders back, do not round forward
›Hold until the fingers start to open

Train the same thing

Barbell holdBarbell · Grip, Forearms, Upper back
Dead hangBar · Grip, Lats, Forearms
Plate pinch carryPlates · Grip, Forearms, Obliques
Plate pinch holdPlates · Grip, Forearms
Thick-bar curlBarbell · Grip, Forearms, Biceps
Towel pull-upBar · Grip, Back, Forearms

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.