There are multiple ways to integrate cognitive tasks into an athlete’s training regimen. You can choose a single methodology or combine multiple integration methods.
Below, we outline strategies for incorporating cognitive training at different stages of physical training—pre-training, intermittent, concurrent, and post-training—all backed by peer-reviewed research for their effectiveness.
You can also mix approaches, such as combining pre- and post-training or integrating pre-training with intermittent and post-training.
The choice is yours.
Pre-Training
Why?
Pre-exhaust the brain to enhance the perceived intensity of physical training.
How?
Perform cognitive tasks before physical workouts.
Minimum Effective Dose for Pre-Training:
20 minutes total, structured as:
tasks, each 5 minutes long, or 2 tasks, each 10 minutes long.
Intermittent (Intermixed)
Why?
Amplify the overall training load while keeping athletes mentally engaged during recovery periods.
How?
Introduce cognitive tasks during rest intervals between physical training sets to challenge the brain and maximize training efficiency.
Minimum Effective Dose for Intermixed:
Minimum 20 minutes, structured as:
3-minute cognitive tasks during rest periods between physical training sets.
Concurrent
Why?
Concurrent cognitive training aims to double the efficiency of your training sessions. This strategy helps save time for maximum efficiency.
How?
Combine cognitive tasks with cardiovascular training within a specific heart rate zone.
Minimum Effective Dose for Concurrent:
20 minutes total, structured as:
4 tasks, each 5 minutes long, or 2 tasks, each 10 minutes long.
Post-Training
Why?
Capitalize on residual fatigue from physical training to test limits, strengthen cognitive resilience, and drive further adaptation.
How?
Perform cognitive tasks after physical workouts to harness mental fatigue, enhancing both endurance and focus.
Minimum Effective Dose for Post-Training:
20 minutes total, structured as:
4 tasks, each 5 minutes long, or 2 tasks, each 10 minutes long.
Overview of Integration Strategies
Minimum Effective Dose
Minimal Effective Dose: Research indicates that the minimal effective dose is 20 minutes. We suggest always performing a PVT-B test both pre- and post-session to accurately measure cognitive fatigue. By incorporating 20 minutes of cognitive tasks along with the PVT-B test, the total session duration will be 26 minutes. However, if feasible, aim for a full 30-minute session for optimal results.
🗂️ Example Plans
We have created a PDF of plans designed to serve as guidelines, helping you get started with Soma quickly and effectively. These plans offer a flexible framework for structuring a program, allowing you to adapt task placement, duration, intensity, and periodization to meet the unique needs of your athletes.
📥 Download