PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Left-Right Leg Asymmetry: What Do Single-Leg Tests Tell Us?
Every athlete is slightly stronger on one side. A guide to seeing the difference with single-leg jump and balance tests, interpreting it correctly and avoiding needless worry.
The Subjective Wellness Questionnaire: Tracking Athlete Readiness with Five Morning Questions
An athlete's recovery can be tracked without expensive devices. We explain how a short morning questionnaire is set up, how it is read and how it feeds into training.
Training in Sarıyer through winter and rainy days: keeping your plan on track
Cold, rain and early dark can test training discipline. Practical ways to keep your rhythm even as the season changes.
Pre-Season, In-Season, Post-Season: Annual Planning for the Sport-Specific Athlete
An athlete's year is not spent at one intensity. We explain the logic of dividing the season into phases and what to focus on in each.
Recovery in a Congested Match Week: Planning the Gap Between Two Games
For athletes playing two matches a week, the line between training and rest gets thin. We walk through recovery day by day, from the first hours after a match to the next game.
Preparing for your first performance meeting at Skyland: what to bring and what to share
An athlete who prepares well for the first meeting gets value from the program much faster. A short checklist from health history to goals, clothing to sleep.
The Logic of a Weekly Program in Sprint and Jump Events
How to distribute the week for a sprinter and a jumper: high-quality days, strength days and genuine rest.
The Fitness-Fatigue Model and Supercompensation: Why Training Works
Every session builds both capacity and fatigue. We explain in plain language what two classic models say, where they fall short and how they guide weekly planning.
How to spend an active recovery day: light movement, foam rolling and mobility
A rest day does not have to mean doing nothing. An active recovery day can be spent productively with light movement, breathing, short mobility work and foam rolling.
Dry-Land Strength for Swimmers: Start Jump, Shoulder and Trunk Work
Alongside hours in the pool, dry-land work supports a swimmer's start, turns and trunk control. We explain what to focus on and how.
Muscle Fiber Types: What Fast and Slow Fibers Mean for Training
Our muscles are made of fibers with different properties. We explain how fast and slow fibers differ, how they change with training and how this should shape a program.
Sauna and hot-cold contrast: what helps athlete recovery and what does not
Sauna, cold showers and contrast baths are popular among athletes, but each is not right for every goal. We gathered what the evidence says and the principles of practical use.
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