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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Zercher Deadlift

Holding the bar in the elbows forces an upright torso and a hard upper-back brace all the way up.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Squat down and hook the bar into the crooks of your elbows, then stand.
2The front-loaded position forces an upright torso and a hard upper-back brace.
3Use padding — the discomfort on the arms is usually the limiting factor before the legs are.

Cues that matter

›Hook it into the crooks of the elbows
›Stand with the torso upright
›Use padding — the arms give out first

Train the same thing

Barbell DeadliftBarbell · Whole Body
Behind The Back DeadliftBarbell · Whole Body
CleanBarbell · Whole Body
Clean and JerkBarbell · Whole Body
Clean and PressBarbell · Whole Body
Clean High PullBarbell · Whole Body

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.