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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Zottman Curl

A strong curl on the way up and a forearm-biased lowering on the way down, from one rep.

StrengthBarbellControlledAll barbell exercises All biceps exercises

What it works

Biceps

How to do it

1Curl up with palms facing up, then rotate the wrists at the top so the palms face down, and lower in that reversed position.
2Rotate back at the bottom.
3You get a strong curl on the way up and a hard forearm-biased eccentric on the way down.

Cues that matter

›Curl up with the palms facing up
›Rotate the wrists at the top
›Lower slowly with the palms down

Watch a form guide for the zottman curl ↗

Train the same thing

Barbell CurlBarbell · Biceps
Bent-over barbell rowBarbell · Back, Rear delts, Biceps
Cheat CurlBarbell · Biceps
Hammer CurlBarbell · Biceps
Incline Bicep CurlBarbell · Biceps
Incline Hammer CurlBarbell · Biceps

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.