The Integration Stack is Soma’s framework for embedding cognitive load into physical training.
It’s not about how hard you train — it’s about when the brain is hit.
Before. Between. During. After.
Each layer of the stack introduces cognitive stress at a different point in the session.
Each one shifts what fatigue feels like — and what it builds.
How It Works
There are four tiers in the Integration Stack — each with a specific purpose, placement, and minimum effective dose.
PRE-TRAINING
Burn The Brain Before The Body.
Purpose:
Pre-fatigue the brain before physical training to increase perceived exertion, enhance neural adaptation, and expose weaknesses early.
How:
Perform Soma tasks before the workout
Creates mental instability going into physical reps
Forces cleaner execution under cognitive load
Minimum Dose:
20 minutes
e.g. 4 × 5 min tasks or 2 × 10 min tasks
INTERMITTENT
Make Recovery A Threat.
Purpose:
Inject brain load between sets to collapse recovery windows and keep the nervous system engaged. No mental drift.
How:
Drop Soma tasks between physical sets
Replace passive rest with cognitive stress
Forces control under transition
Minimum Dose:
• 3-minute tasks between sets
• Aim for 20 minutes total across session
CONCURRENT
Double The Load. Half The Margin.
Purpose:
Run brain and body simultaneously.
Dual-task chaos. Trains movement under mental stress.
How:
Combine Soma tasks with cardio or movement
Keep within target heart rate zone
Focus, move, adapt — all at once
Minimum Dose:
• 20 minutes
• e.g. 4 × 5 min tasks or 2 × 10 min tasks
POST-TRAINING
Finish On E.
Purpose:
Drop cognition on top of physical fatigue.
This is where resilience is no longer optional.
How:
Run Soma tasks after training
Capitalize on physical depletion
Forces clarity when you’re empty
Minimum Dose:
• 20 minutes
• e.g. 4 × 5 min tasks or 2 × 10 min tasks