PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Shoulder health: a strength and stability program for overhead athletes
Shoulder health in overhead sports such as volleyball, basketball, tennis and swimming: thoracic mobility, scapular control, rotator cuff and load monitoring.
The relationship between running economy and strength training
What is running economy, and through which mechanisms does strength training improve it? Weekly placement, common runner mistakes and tracking methods.
Flexibility or mobility? The difference and how athletes apply it
The difference between flexibility and mobility, passive versus active range, where stretching truly belongs and mobility priorities by sport.
Isometric training: overcoming and yielding applications
What is the difference between overcoming and yielding isometrics, what problems do they solve and how are they built into a program? Duration, set and frequency parameters.
Sled sprints and resisted acceleration training
Resisted acceleration training with a sled: load selection, the velocity loss method, a technique checklist, the distance-reps-rest balance and a sample session.
Tempo and eccentric training: where slow reps fit in a program
How do you read tempo notation, why is the eccentric phase special, and where do slow reps fit in the program? Practical examples and common mistakes.
Volume, intensity and frequency: the three levers of strength programming
How are volume, intensity and frequency, the three core variables of strength programming, defined and measured, and which one takes priority for which goal?
Weekly templates for concurrent training: 3, 4 and 5-day plans
3, 4 and 5-day weekly templates for training strength and endurance together; the interference effect, session sequencing and principles for adapting a template to yourself.
Keeping a training log: what data to record and how often
Which data in a training log is recorded every session, which weekly and which every two months? A sustainable logging system and a guide to reading the data.
Sprint mechanics: acceleration technique in the first 10 meters
The first 10 meters of sprint mechanics: body angle, horizontal force, the balance between stride length and frequency, technique drills and a sample acceleration session.
Y-Balance and FMS screening: measuring movement quality in athletes
How are Y-Balance and FMS screenings administered, how are scores read and how are results turned into a training program? A guide that also covers the tests' limitations.
Agility and change-of-direction training: planned and reactive work
The difference between planned and reactive work in agility and change-of-direction training, braking mechanics, the strength base and a sample weekly block structure.
Faster, stronger.
One step away.
24 hours from your first message to your first session. Let's build your program together — reach out on whichever channel suits you.
Weekdays 06:00 – 23:00