Game Day Cognitive Periodization is a simple and flexible way to integrate Soma into any training environment. It prevents cognitive overload, supports performance, and allows for effective priming, recovery, and monitoring of mental fatigue.
Abbreviations
GD: Game Day
GD -1: One day before the game
GD -2: Two days before the game
GD -3: Three days before the game
GD +1: The day after the game
GD PRIME: A short, sharp cognitive priming session performed on Game Day to activate the system without adding fatigue
REC: A recovery session designed to restore readiness and collect data on mental fatigue and decision-making following Game Day
Weekly Structure Options
How you structure the week depends on how much time your athletes have before the next game. Here are a few flexible options that work in any training environment:
Full training week:
GD -3
GD -2
GD -1
Game Day (GD)
GD +1 REC
Tighter schedule:
GD -2
GD -1
GD PRIME
GD +1 REC
Extended build-up with dedicated priming:
GD -3
GD -2
GD -1
GD PRIME
GD +1 REC
One-day prep:
GD -1
GD PRIME
GD +1 REC
Heavy travel or competition week:
GD -3
GD -2
GD -1
Game Day (GD)
(In this case, focus on early sessions and reduce load as Game Day approaches.)
Adjusting Load Based on Proximity to Game Day
Cognitive load should align with the demands of the week. Further from Game Day, apply more intensity and volume. Closer to the game, shift to light, clean, and focused sessions.
GD -3 to GD -2
High-load cognitive training days.
Task intensity: 80% to 100%
Task duration: 5 to 10 minutes per task
Total session: 25 to 45 minutes
GD -1
Low-to-moderate load.
Task intensity: 60% to 80%
Task duration: 3 to 5 minutes per task
Total session: Around 20 minutes
GD PRIME
Priming, not fatiguing.
Task intensity: 70% to 90%
Task duration: 3 minutes per task
Total session: Max 12 minutes
During PRIME sessions, alternate each cognitive task with light physical movements like footwork drills, reactive exercises, or mobility work. The goal is not to create fatigue but to activate the system.
Recovery Session
Recovery sessions are intentionally low-load, designed to restore readiness and gather data on mental fatigue and decision-making after Game Day.
Cognitive Load
Minimal.
Session Structure
PVT-B Test
A quick and reliable way to monitor mental fatigue after Game Day.
Option 1: Light Soma Session
Five cognitive tasks, each lasting 3 minutes.
Low cognitive load, designed to collect data on mental fatigue and decision-making after Game Day.
Option 2: Concurrent Recovery Session
Perform four cognitive tasks (4 × 5 minutes) while maintaining heart rate in Zone 2 on a stationary bike. This supports aerobic recovery while keeping the brain lightly engaged.