This article outlines the main ways to integrate Soma into an athlete’s training routine. Each method is backed by peer-reviewed research and can be used alone or combined for greater effect.
Pre-Training
Purpose: Increase perceived intensity by pre-fatiguing the brain before workouts.
How: Perform cognitive tasks before physical training.
Recommended Duration: Around 20 minutes total (4 × 5 min or 2 × 10 min).
Intermittent (Intermixed)
Purpose: Keep athletes mentally engaged during rest periods and increase overall training load.
How: Add short cognitive tasks during recovery between physical sets.
Recommended Duration: Around 20 minutes total with 3-minute tasks between sets.
Concurrent
Purpose: Combine cognitive and physical load to make training more time-efficient.
How: Perform cognitive tasks while completing cardiovascular training in a set heart rate zone.
Recommended Duration: Around 20 minutes total (4 × 5 min or 2 × 10 min).
Post-Training
Purpose: Build mental resilience and adaptation under fatigue.
How: Perform cognitive tasks immediately after physical training.
Recommended Duration: Around 20 minutes total (4 × 5 min or 2 × 10 min).