PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Strength, jump and agility program for basketball players
A strength, vertical jump, agility and landing mechanics program for basketball players. A guide focused on knee health and explosive power.
What Is a Performance Testing Day? Our Club Testing Protocol
What is a club performance testing day, which tests are performed, how should you prepare, and how do results become a program? A step-by-step protocol.
Autoregulating training intensity with RPE and RIR: turning feel into numbers
Training at the same percentage every day does not mean the same load every day. RPE and RIR are practical tools to adjust load to today's readiness.
Speed, rotational power and endurance for tennis and padel players
A speed, rotational power, shoulder health and match endurance program for tennis and padel players.
Vertical jump development for volleyball players: plyometrics and strength
How do you increase your vertical jump? A guide to strength, plyometrics and technique work for volleyball players and jumping athletes.
Speed Training Guide for Athletes: Acceleration, Max Velocity and Agility
Acceleration, maximum velocity and agility: the mechanics, drills and weekly programming principles of speed training for athletes.
Dryland training for swimmers: strength, mobility and core
Dryland training for swimmers: a shoulder health, core stability, pull strength and start-and-turn power program.
Strength and conditioning for combat athletes: power, endurance and weight management
Strength and conditioning for combat athletes: power, anaerobic capacity, neck and grip strength and safe weight management.
Strength Training Guide: Core Principles for Athletes
The core principles of strength training for athletes: movement patterns, loading, set-rep schemes, transfer to power and programming.
Youth athlete development (LTAD): safe strength training for ages 13–18
Is strength training safe for youth athletes aged 13–18? LTAD principles, age-appropriate programming and an injury prevention guide.
From amateur athlete to high performance: the logic of a 12-week individual program
From amateur athlete to high performance: the block-by-block logic of a 12-week individual program, testing and expected gains.
Recovery Guide: The Science of Recovery for Athletes
Sleep, nutrition, HRV, sauna, cold plunge and mobility: an evidence-based summary of recovery science for athletes, with a weekly protocol.
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