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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Tricep Rope Pushdown

Extra contraction at the bottom for the triceps.

StrengthOtherControlledAll triceps exercises

What it works

Triceps

How to do it

1Same as a pushdown but with a rope, and at the bottom pull the two ends apart and slightly back.
2That separation gets a much stronger contraction than a straight bar allows.
3Keep the elbows locked to your sides throughout.

Cues that matter

›Split the rope at the bottom
›Elbows pinned
›Full extension and squeeze

Train the same thing

Lying Tricep ExtensionOther · Triceps
Reverse Grip Tricep PushdownOther · Triceps
Single Arm Tricep ExtensionOther · Triceps
Skull CrushersOther · Triceps
Tricep ExtensionOther · Triceps
Tricep PushdownOther · 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.

Join the waitlist →