KOA Sports Performance
Field Sports, Strength & Conditioning6 sessions per week
Must use App app to view and log training
Team Training
A1
Hip Swings
2 x 10
A2
Low to High Pogos (Every 4)
2 x 24
A3
Lateral Bound + Stick
2 x 10
B
Broad Jump
2 x 5
C
Weighted Sprints
1 x 4 @ 10
D
Sprint
4 x 1
E1
Front Squat
4 x 5
E2
Prone W's to Y's
2 x 12
F1
Kickstand RDL's
2 x 12
F2
Lat Pulldowns
2 x 12
A
Assault Bike
1 x 20:00
B1
90/90 Bows
2 x 8
B2
Banded Abduction in SLS
2 x 10
B3
Thoracic Extension at Bench
2 x 6
B4
Quadruped Hip CARs
2 x 3
B5
Cossacks (Mobility)
2 x 10
A1
Hurdle Walks
2 x 3
A2
Alternating Pogos
2 x 30
A3
Forward + Lateral SL Hops
1 x 10
B
Double to Single Leg Broad Jump
2 x 2
C
Weighted Sprints
1 x 3 @ 20
D
Sprint
3 x 1
E
Split Stance MB Side Toss
2 x 6
F
Hang Cleans
4 x 3
G
Barbell Bench Press
3, 3, 3, _
H1
Half Kneeling SA Shoulder Press
2 x 10
H2
DB Rows
2 x 12
A
Assault Bike
1 x 20 @ 0:30
B1
Lunge Isometric
1 x 2:00
B2
Adductor Plank
1 x 2:00
B3
Push Up Plank
1 x 2:00
B4
Standing Calf Raise Isometric
1 x 2:00
A1
Lunge Rebounders
2 x 20
A2
A Skips
2 x 10
B
MB Granny Toss
1 x 5
C
Flying 10's
4 x 30
D1
Overcoming Isometric into Wall
3 x 0:05
D2
Power Step Up
3 x 3
E
Trap Bar Deadlift
4 x 5
F1
DB Rear Foot Elevated Split Squat
2 x 10
F2
GHD Nordics
2 x 10
A1
Dead Hangs
A2
Palloff Press Rotations
2 x 10
B1
Push Ups
B2
Pull-Ups
4, 4, 4, _
C1
Barbell Shoulder Press
2 x 12
C2
Bent Over Barbell Rows
2 x 12
D1
Supinated DB Bicep Curls
3 x 12
D2
DB Skull Crushers
2 x 15
D3
Front + Lateral DB Raise
2 x 15
E
Assault Bike
3 x 1:15
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KOA Dawgs
KOA Dawgs
KOA Dawgs
