PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Personal training vs. an individual performance program: what's the difference?
What's the difference between personal training and an individual performance program? Goals, testing, content and who needs which.
10 criteria for choosing an athletic performance center in Istanbul
10 criteria for choosing an athletic performance center in Istanbul: testing, equipment, coaching staff, recovery facilities and accessibility.
How to build maximal strength: percentages, sets and rep schemes
How do you build maximal strength? Percentages, set-rep schemes, rest periods, progression methods and athlete-specific application.
Explosive power training: Olympic lift derivatives and plyometrics
How do you develop explosive power? A power training guide with Olympic lift derivatives, ballistic movements, plyometrics and contrast sets.
Squat technique guide: depth, bar position and common mistakes
Squat technique guide: stance, depth, bar position, breathing and common mistakes. Squat variations for athletes and how to choose them.
Deadlift technique guide: conventional or sumo?
Deadlift technique: conventional or sumo? Setup, the pull, common mistakes, lower back health and variation selection for athletes.
Trap bar deadlift: why is it the first choice for athletes?
Why is the trap bar deadlift the first choice for athletes? Differences from the conventional deadlift, technique, load selection and its effect on sprint performance.
Bench press and upper-body pushing strength: an athlete-specific approach
Bench press technique and an athlete-specific upper-body pushing strength program: setup, shoulder health, variations and programming.
Single-leg strength: Bulgarian split squat, step-up and lunge variations
Why is single-leg strength critical? Bulgarian split squat, step-up, lunge and single-leg RDL variations, correcting asymmetries and programming.
Hamstring strength and the Nordic curl: the key to injury prevention
How do you do a Nordic hamstring curl, and why does it reduce hamstring injuries? A guide to progression, volume and programming.
Core training for athletes: anti-rotation, anti-extension and transfer
Core training for athletes: anti-rotation, anti-extension, anti-lateral flexion and force transfer. What to do instead of sit-ups?
Kettlebell swings and hip extension power
A guide to kettlebell swing technique, hardstyle vs. Russian style, hip extension power and programming.
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