PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Hydration and electrolytes for athletes: how do you calculate sweat rate?
How do you calculate sweat rate, how much fluid loss matters, and when do you need sodium? A step-by-step hydration and electrolyte plan for athletes.
Group testing days for clubs and teams: how they are organized at Skyland
How do you plan a group testing day for clubs and teams? Setting objectives, choosing tests, sequencing logic, station layout, standardization and reporting steps.
Sleep and athletic performance: measurement, hygiene and managing travel
How much should an athlete sleep, how is sleep measured, what are the sleep hygiene steps, and how do you manage travel and time zone changes? A practical guide.
Getting to Skyland from Sarıyer, Maslak and Levent: planning your training time
Transportation options from Sarıyer, Maslak and Levent to Skyland, traffic by time of day, and the practical logic of choosing your training time around commuting realities.
Tracking training readiness with heart rate variability (HRV)
What is HRV, how is it measured and how is it used in training decisions? A guide to baselines, weekly trend tracking and the limits of HRV.
From Skyland to the Sarıyer coast: outdoor training spots for athletes
Ways to build the flat running stretches, stairs, grass and sand surfaces, and park equipment along the route from Skyland to the Sarıyer coast into your training program.
Hill running routes in Belgrad Forest and Sarıyer
Three types of hill running routes around Belgrad Forest and Sarıyer: short steep ramps, mid-length climbs and long forest loops. With sample sessions.
10K and half marathon preparation: the logic of a 10-week plan
The block logic of a ten-week 10K and half marathon build: base building, deload, intensity, sharpening and taper phases, plus the anatomy of a training week.
Breathing mechanics and intra-abdominal pressure: stability in lifts
How is intra-abdominal pressure created, what is the Valsalva maneuver and what does a belt do? Applying breathing mechanics to the squat, deadlift and overhead press.
Hip mobility: what limits squat depth
What limits squat depth: hip architecture, ankle restriction, trunk control and strength. Differentiating tests and mobility work.
Knee health and ACL prevention programs: FIFA 11+ and beyond
What is FIFA 11+, which movement patterns are risky and how do you progress an ACL prevention program? Strength, landing technique and reactive work for knee health.
Strength and proprioception work after an ankle sprain
Progressive strength and balance work after an ankle sprain, the role of proprioception, return-to-play criteria and ways to maintain your gains.
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