PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Medicine ball throws: rotational power training
Rotational power training with medicine ball throws: exercise selection, weight, sets and reps, and sport-specific applications.
Plyometric progression: jumping, landing mechanics and volume management
What are plyometrics and how are they programmed? Intensity classification, contact counts, progression and practical rules that reduce injury risk.
Velocity-based training (VBT): strength training with velocity measurement
What is velocity-based training (VBT)? A practical guide to setting loads with bar velocity, velocity zones and velocity loss thresholds.
Deload weeks in strength training: when and how?
What is a deload week, and when and how should you do one? Should you cut volume or intensity? Signs you need a deload, plus sample plans.
What is conditioning? Aerobic and anaerobic energy systems
What is conditioning? Aerobic and anaerobic energy systems, how to develop them, choosing conditioning by sport and programming.
HIIT vs. steady-state: which conditioning for which athlete?
What is HIIT, and how does it differ from steady-state running? Which conditioning method suits which athlete, with protocols and dosing.
Repeated sprint ability (RSA) training
What is repeated sprint ability (RSA), and how is it measured and developed? Protocols and programming for team-sport athletes.
Planning strength and conditioning in the same week: the interference effect
Developing strength and endurance in the same program: what is the interference effect and how do you reduce it? Rules for sequencing, timing and dosing.
Morning or evening training? Timing for performance
Train in the morning or evening? Circadian rhythm, performance fluctuations, adaptation and practical solutions.
Warm-up protocol: athlete warm-ups with the RAMP model
What is the RAMP warm-up protocol? The Raise, Activate, Mobilise, Potentiate phases, duration, a sample flow and common mistakes.
The link between grip strength and athletic performance
Why does grip strength matter? Grip types for athletes, testing, training methods and grip strength as a health marker.
Strength training for women: myths and facts
Strength training myths and facts for women: bulking, rep ranges, hormones, bone health and program differences.
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