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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Upright Row

Builds side delts and traps (stop at chest height to spare the shoulder).

StrengthBarbellControlledAll barbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Hold a bar at your thighs and pull it straight up the front of your body, leading with the elbows, to about chest height.
2Use a grip at least shoulder width and don't pull above the chest — a narrow grip pulled to the chin is a well-known way to pinch the shoulder.

Cues that matter

›Lead with the elbows
›Pull to mid-chest, not the chin
›Keep it slow

Watch a form guide for the upright row ↗

Train the same thing

Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · Shoulders
Log PressBarbell · Shoulders
Military PressBarbell · Shoulders

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 →