Knowledge
Train right, not just hard.
Practical guides on movement, programming and habits, written by the KOA training team.
- Habits
The 21-Day Streak: Making Progress Sustainable
Streaks aren't theater. A 21-day micro-goal builds training momentum until "time to train" becomes a decision you no longer have to make.
2 min read · 2026-09-20
- Movement
Squat Form Essentials: Stance, Depth and Knee Tracking
The squat is the most fundamental — and most commonly butchered — movement. This guide breaks down stance, depth, knee tracking and the mistakes that fix them.
2 min read · 2026-09-20
- Programming
Strength Training for Beginners: Your First Week
Your first week of strength training doesn't need a complex program. Three movements plus the right progression is all it takes.
1 min read · 2026-09-20