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.

PocketAthlete Sign up free

Z Press

No back support and no leg drive, so the trunk does everything — which is exactly what makes it worth doing.

StrengthBarbellControlledAll barbell exercises All shoulders exercises

What it works

Shoulders

How to do it

1Sit on the floor with legs straight in front of you and the bar at your collarbone.
2With no back support and no leg drive available, press overhead.
3The trunk has to do everything, which is the point — if you're collapsing or leaning back, the weight is too heavy.

Cues that matter

›Sit with the legs straight in front
›Press without leaning back
›Too heavy if you collapse forward

Watch a form guide for the z press ↗

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.