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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Wrist Curl

Direct work for the forearms, which almost every programme leaves entirely to grip on other lifts.

StrengthBarbellControlledAll barbell exercises All forearms exercises

What it works

Forearms

How to do it

1Sit with your forearms on your thighs or a bench, palms up, wrists hanging past the edge.
2Let the bar roll to the fingertips, then curl it back up and squeeze.
3Only the wrists move.
4High reps and light weight — the forearms respond to volume.

Cues that matter

›Forearms braced, palms facing up
›Let it roll to the fingertips
›Only the wrists move

Watch a form guide for the wrist curl ↗

Train the same thing

Barbell holdBarbell · Grip, Forearms, Upper back
Reverse Barbell CurlBarbell · Forearms
Reverse Wrist CurlBarbell · Forearms
Thick-bar curlBarbell · Grip, Forearms, Biceps
Dead hangBar · Grip, Lats, Forearms
Dumbbell Reverse CurlDumbbell · 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.