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.
Pre-training applies cognitive load before the workout so the athlete starts the session mentally fatigued. This raises the perceived intensity of the physical session without increasing mechanical stress. It is ideal in the off season and pre season when you want to increase total load and build resilience. Use it sparingly in season when the goal is freshness.
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.
Intermixed sessions place short three-minute cognitive tasks between physical sets. This keeps the athlete mentally engaged during rest periods and raises total cognitive load without extending the session. It creates a seamless blend of physical and cognitive work as the athlete shifts back and forth between both. This method is time efficient, keeps focus high, and works well at any point in the season.
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).
Concurrent training pairs cognitive tasks with steady cardiovascular work. The athlete must maintain physical output while processing information under fatigue, which makes this one of the strongest methods for building mental resilience. It is best used in the off season and pre season when athletes can handle higher overall demand. Avoid it in season due to already high physical load.
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.
Post-training places the cognitive work immediately after the physical session. The athlete completes tasks while already fatigued, which trains the ability to stay focused, make accurate decisions, and regulate effort under the same tired conditions they experience late in competition. This integration does not interfere with the quality of the physical session and works well all year. Many athletes prefer it because once the physical work is done, they can commit fully and push hard mentally.
Useful Links
Learn how to place cognitive load correctly inside training so every session produces the outcome you want.
A simple collection of ready-made baseline tests, session tasks, and mode recommendations so you can build full cognitive training plans instantly.