PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Reading Test Data: Measurement Error, Real Progress and Noise
Is the difference between two measurements real progress or ordinary fluctuation? Understanding measurement error protects athletes from wrong decisions.
Running Drills: Building Technique with A-Skips, B-Skips and Bounding
Running drills break the running action into parts so each can be practiced slowly and under control. We cover the most common drills, their purpose and how they fit a weekly plan.
Interpreting test results: table norms or your own baseline?
In jump, sprint and strength tests a single number says little on its own. Norms, individual baselines and measurement error must be read together.
Warming Up Before Sprints and Jumps: Preparation with the RAMP Approach
A good warm-up does more than raise body temperature; it prepares the movement. A simple warm-up structure with raise, activate and potentiate phases.
Returning to Endurance with the Run-Walk Method: A Gradual Restart After a Break
After a long break, a demanding season or as a beginner, one of the safest ways back into running is to combine running and walking in a planned way.
Post-workout nutrition: protein, carbohydrate and the truth about the timing window
If you do not eat within 30 minutes after training, not everything is wasted. Daily totals and meal distribution matter at least as much as timing.
From Maximal Strength to Speed: How Gym Power Transfers to the Field
Being strong in the squat does not automatically make you fast. We explain which bridges are needed for strength to become speed on the field.
Energy Surplus and Meal Structure for Athletes Who Want to Gain Muscle
For athletes who struggle to gain weight, the real problem is often not training but not eating enough. We explain a controlled energy surplus and a sustainable meal routine.
Left-right asymmetry: what single-leg tests show and when to be concerned
Every athlete is a little asymmetric; the question is how large it is and whether it affects performance or injury risk. Single-leg tests shed light on it.
Training with Bar Velocity: What the Load-Velocity Profile Tells an Athlete
How fast you lift matters as much as how much you lift. We explain the logic and limits of bar velocity measurement in plain language.
Carbohydrate Periodization: Adjusting the Plate to Training Load
Rather than eating the same amount of carbohydrate every day, intake can be matched to the day's training. We show how the plate changes for hard, moderate and light days.
Mental preparation for athletes: focus, routines and performance under pressure
Even with identical physical preparation, mental skills determine performance under pressure. A practical framework built on breathing, routines and focus cues.
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