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 Squat

Holding the bar in the elbows forces a very upright squat, so any forward lean shows up immediately.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Hold the bar in the crooks of your elbows, arms tucked in.
2Squat with the chest tall — the front-loaded position forces a very upright torso and punishes any forward lean.
3It's uncomfortable on the arms; use a towel or sleeves and start light.

Cues that matter

›Bar in the crooks of the elbows
›Squat with the chest tall
›Start light — it is hard on the arms

Watch a form guide for the zercher squat ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.