In this guide, we’ll show you how to create template plans with the Soma Analytics Plan Builder. Template plans are key to streamlining your workflow, and we recommend setting up a few different templates to suit various needs.
Step One: New Template Setup
Name Your Template Plan
Start by giving your template plan a descriptive name to easily identify it later.
Save the Plan Template
Choose “Template”.
Tag Your Template Plan (Optional)
Add tags to categorize your template. Tags make it easier to search for template plans.
Step Two: Session Setup
We recommend creating all your sessions before designing the template plan.
Create Session
Click on “Add Session” to create a new session.
Name Each Session:
Use names like “Baseline”, “Session 1”, “Session 2”, etc.
Typical Session Layout:
Baseline
Session 1
Session 2
Session 3
…
Set Session Cycles
Determine how many times an athlete should repeat a session by entering a value in the “Cycles” field.
Recommendation: Set cycles to 1 to keep sessions engaging and varied.
Add Scales
Enhance session feedback by selecting scales from the dropdown menu.
Examples of Scales:
Fatigue (RMF)
Effort (RME)
Exertion (RPE)
Activate Baseline Comparison (Optional)
Turn on the “Baseline Comparison” feature to automatically generate and send baseline reports after post-baseline tests. Ensure this is enabled only for the baseline session.
Note: Activating this feature sets your session cycles to 2, ensuring consistent baseline comparisons. Athletes will repeat the baseline at both the start and end of the plan.
Enable Minute-on-Minute Mode (Optional)
For detailed performance analysis, enable “Minute-on-Minute” tracking for each session.
Step Three: Design the Template Plan
Now that all your sessions are set up, it’s time to design the template plan.
Add Drill to Session
Click on “Add Drill” and select the task.
Set Parameters:
Duration: Set how long the task should last.
Intensity: Set the intensity level.
Mode: Select the training mode
Repeat this process until the session is complete.
Tip: When creating template plans, we recommend developing two core templates: one with 12 sessions and another with 16 sessions. Each template should include a baseline followed by the corresponding number of blank sessions. Apply scales to every session, enable baseline comparison on the baseline session, and activate minute-on-minute (MoM) mode on the desired sessions. With these two templates set up, you can easily load the appropriate template, name it for each individual athlete, add the necessary drills, and send it to their device. This streamlined approach will save you time and ensure consistency across your training programs.
Example Blank Template Plan
Baseline
Baseline Comparison I Enabled I Cycles 2 (Default)
MoM Mode I Enabled I Optional
RME Scale I Enabled I Optional
Sessions 1-12
Cycles 1
MoM Mode I Enabled I Optional
RME Scale I Enabled I Optional
How To Load A Template Plan
Click on "Create Plan" to begin.
Name Your Plan
Enter a name for your plan.
This could be specific to an individual athlete or a group, depending on your needs.
Select Plan Type
Select "New Plan”.
Choose Your Template
Select the desired template from your list of saved templates.
Customize the Template
Edit the template as necessary to tailor it to the specific needs of the athlete or athletes.
Assign the Plan
Once customization is complete, assign the template to the athlete or athletes.
⚠️ Important
Please note that users cannot be added directly to a master template. This restriction serves as a safety measure to prevent unintended updates. If users were connected to a master template, any changes made to that template would automatically update all associated plans, potentially leading to unintended consequences.
To maintain the integrity of your plans:
Master templates are created without users. This allows the system to duplicate the master template when loaded, enabling you to make edits freely without affecting the original design.
Editing a Master Template: To edit a master template, navigate to "My Plans," find the template under the 'inactive' tab, and make your changes. The next time you load this template, it will include all recent updates, ensuring you always work with the latest version.
Example Plans
The following example plans are designed to help you quickly get started with Soma. You can easily adapt them to meet the specific needs of your athletes. Here’s how to use them:
1. Create a Baseline Test:
Use the plan builder to set up the baseline test by selecting the mode, intensity, and duration of each task.
2. Build 12 Sessions:
For each session, select 3-5 tasks.
Once you’ve created your first three sessions, follow these steps:
Session 1: Copy and paste it to Sessions 4, 7, and 10.
Session 2: Copy and paste it to Sessions 5, 8, and 11.
Session 3: Copy and paste it to Sessions 6, 9, and 12.
3. Adjust Intensity and Duration:
After creating all 12 sessions, review each week and adjust the intensity or duration of tasks.
4. Task Placement:
The placement of tasks depends on your training needs.
Here are your options:
Pre-Training: Perform cognitive tasks before physical training to pre-exhaust the brain, making the workout feel more intense.
Intermittent: Add cognitive tasks during rest periods between physical training sets to increase overall training load.
Concurrent: Combine cognitive tasks with cardiovascular training within a specific heart rate zone for maximum efficiency and enhanced load.
Post-Training: Complete cognitive tasks after physical training to leverage mental fatigue and push cognitive limits further.
Attention and Decision Making Plan
Decision Making and Response Inhibition Plan
Response Inhibition and Attention Plan
Decision Making and Memory Plan
Memory and Attention Plan
Response Inhibition and Memory Plan
📥 Download