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).
Session Workflow:
Test: Run a PVT-B (optional readiness check).
Apply Cognitive Load: Perform 3–4 cognitive tasks (total 15–20 min).
Train: Begin the physical session.
Track: Optional PVT-B post-session to assess mental fatigue.
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.
Session Workflow:
Test: Run a PVT-B (optional readiness check).
Train: Physical training block.
Load: Insert 3-minute cognitive tasks between sets (total around 20 min).
Track: Optional PVT-B post-session to assess mental fatigue.
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).
Session Workflow:
Test: Run a PFTT pre-session to set a baseline.
Train: Perform cognitive tasks while maintaining a target heart-rate zone.
Monitor: Run a mid-session PFTT to assess the Psychomotor Fatigue Threshold (PFT).
Track: Run a post-session PFTT to assess the Psychomotor Fatigue Threshold (PFT).
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).
Session Workflow:
Test: Run a PVT-B (optional readiness check).
Train: Complete the physical session.
Apply Cognitive Load: Perform 3–4 cognitive tasks immediately after (total 15–20 min).
Track: Optional PVT-B post-session to assess mental fatigue.
