Designing a cognitive training plan isn’t just about throwing in random cognitive tasks and hoping for results. If you want a cognitive training plan that actually delivers—one that sharpens cognitive performance, drives adaptation, and sustains long-term gains—you need to lock in these three core pillars:
Monitoring Mental Fatigue
Session Duration & Frequency
Periodization
1. Monitoring Mental Fatigue
To ensure the cognitive load is sufficient, run a PVT/PVT-B test at the start and end of each session. This helps confirm that the session is challenging enough to induce mental fatigue and drive adaptation. It also serves as an early detection tool, allowing you to catch mental fatigue before it leads to burnout, especially during the season.
What to Look For
If the cognitive load was high enough, you should see:
✔ Slower reaction times
✔ More lapses (responses slower than 355ms for PVT-B or 500ms for PVT)
✔ Decreased accuracy
✔ Greater variation in responses (less consistency)
These signs indicate the brain is mentally fatigued from the session.
How to Interpret the Data
No Change in Metrics? → The session wasn’t demanding enough to cause fatigue.
In-Season Training? → Minimal fatigue is fine if your goal is optimization, not exhaustion. Keeping athletes sharp for game day is key—monitor PVT/PVT-B trends.
Tracking Over Time? → If pre-session values keep rising and don’t return to baseline, your athlete may have accumulated fatigue—adjust the training plan.
Why PVT/PVT-B Matters
Think of PVT/PVT-B like HRV for the brain—it tracks fluctuations in mental fatigue:
Hard sessions → Slower reactions, more lapses, worse accuracy.
In-Season (game-day readiness) → Minimal fluctuations to maintain peak performance.
2.Session Duration & Frequency
Consistency is key—ensuring the right session length and frequency lays the foundation for effective cognitive adaptation and long-term progress.
Minimum Requirements
📌 Session Duration: At least 20 minutes per session.
📌 Frequency: At least 3 sessions per week (1 hour total per week).
3.Periodization
A well-structured periodized plan ensures the cognitive load is sufficient while balancing intensity, volume, and recovery to maximize performance gains and prevent burnout.
Progressive Overload
Gradually increase the cognitive load to ensure continuous cognitive growth and adaptation. Select one method or blend several strategies according to your needs.
Intensity:
Start: 60-70% intensity.
Increase: By 10% each week, reaching 90-100% by week four.
Session Duration:
Start: 20-minute sessions.
Increase: Add 5 minutes each week, reaching 35 minutes by week four.
Frequency:
Start: Two sessions in week one.
Increase: Add one session each week, reaching five sessions by week four.
Undulating Periodization
Introduce variability in intensity, volume, and frequency to prevent mental stagnation and promote adaptability. Select one method or blend several strategies according to your needs.
Task Intensity:
Vary daily or weekly.
Alternate between high-intensity and lower-intensity tasks.
Task Intensity Over a Week
Task Intensity Over a 4-Week Period
Task Duration & Frequency:
Undulate session durations and frequency each week.
Variation of Session Duration and Frequency Over a 4-Week Period
