Groundwork
KOA Sports Performance
Field Sports, Strength & ConditioningThe KOA Groundwork Program is a 4-week, all-in-one training system built to develop strength, speed, and athleticism from the ground up. This program is meant for those who are entering an off-season, as well as anyone who has been training but wants to build capacity for an athletic style training program.
Each week includes:
2 Speed & Agility Days – Focused on acceleration, change of direction, and max velocity to help you move faster and more efficiently.
3 Strength Training Days – Targeted lifts for Upper Body, Lower Body, and Total Body strength to build a resilient, well-rounded athlete.
2 Aerobic Conditioning Days – Designed to improve recovery, work capacity, and overall cardiovascular health so you can train harder and longer.
This program blends athlete-style training with smart progressions, making it perfect for both athletes in the offseason and anyone looking to level up their fitness.
A1
Lateral Bound
2 x 6
A2
High Pogos
2 x 10
B1
A Skips
2 x 10
B2
Straight Leg Bounds
2 x 20
B3
Single Leg Bounds
2 x 5
C
Build Up Sprint
4 x 30
D
Tempo Runs
1 x 10 @ 50
A1
Quadruped Hip CARs
2 x 3
A2
Cossacks (Mobility)
1 x 10
B
Box Jumps
3 x 4
C
Front Squat
5, 5, 5, 5, _
D1
Single Leg RDL
2 x 10
D2
1/2 Kneeling Cable Chop (High to Low)
2 x 12
E1
GHD Prone Isometric
2 x 0:45
E2
GHD Sit-Ups
3 x 10
A1
Banded Pull Aparts
2 x 10
A2
Bear Crawl
2 x 10
B1
Med Ball Slams
3 x 4
B2
Plyo Push-Up
3 x 6
C1
Bench Press
5 x 5
C2
Chest-Supported DB Row
5 x 10
D1
Half-Kneeling DB Shoulder Press
2 x 12
D2
Prone W's to Y's
2 x 12
E1
Alternating DB Bicep Curls
3 x 15
E2
DB Skull Crushers
3 x 15
A
Rower Machine
3:00, 10:00, 2:00
B
Rower Machine
1 x 10:00
A1
A Skips
2 x 10
A2
MB Granny Toss
2 x 3
A3
Broad Jump
2 x 3
B1
45 Degree Pogos
2 x 12
B2
Power Skips For Distance
2 x 6
C
Return Shuffle to Sprint
1 x 4 @ 10
D
Prone Starts
1 x 4 @ 10
E
Crouch Start
1 x 4 @ 10
A1
Lateral Bear Crawls
2 x 10
A2
Crab Walks
2 x 10
B1
Med Ball Scoop Toss
3 x 4
B2
Split Stance Drop Catch
2 x 10
C1
Weighted Pull Ups
4, 4, 4, 4, _
C2
Incline DB Bench
4 x 6
D1
Barbell Shoulder Press
3 x 10
D2
DB Rear Foot Elevated Split Squat
3 x 6
E1
Seated Bicep Curls
2 x 15
E2
Overhead Tricep Extensions
2 x 15
F1
Palloff Press Isometric
2 x 0:30
F2
2 Up 1 Down Prone Hamstring Curl
2 x 10
A
Assault Bike
1 x 20:00
Jared Kirven
Owner and Performance Coach at KOA Sports Performance. Certified Strength and Conditioning Specialist and Physical Therapy Student. Played 4 years of Division 1 baseball and has been programming for 8+ years.
Groundwork is the blueprint for an athletic foundation. Let's build an engine that turns heads. It is not easy, but that's the point. Time for some real, measurable results.
Get Groundwork
Jami Tham
Former Collegiate Basketball Player
Verified Athlete"Jared’s Groundwork Program pushed me more than I anticipated! Not only did it encourage me to stay consistent, but it gave me motivation to finish out my sets while fatigued. Jared was also really helpful when I had any questions, and even provided alternatives when I didn’t have access to a gym."
Cary Andreo
Physical Therapy Student/Active Adult
Verified Athlete"This program is a great way to get in better shape and become more athletic overall. It’s a good mix between plyometric exercises, speed training, and general strength and power training so it checks all the boxes."
Preston Slate
Endurance/Marathon Runner
Verified Athlete"This program made me feel stronger, faster and more dynamic, giving me a great starting baseline to begin my marathon training."
