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The Integration Stack

Updated over a week ago

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

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