Cognitive load influences decision-making, reaction time, accuracy, and overall fatigue. It is important to periodize cognitive load in the same way you periodize physical load.
Being able to periodize cognitive load leading up to game day gives coaches a clear structure for when and how to load the brain in the days before competition. When the load is correct, it prevents mental fatigue and sharpens cognitive and physical performance, ensuring the athlete peaks at the right time.
Abbreviations
Term | Meaning |
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 | Short cognitive priming session on Game Day to activate the brain without adding fatigue |
REC | Recovery session to restore readiness and assess mental fatigue after Game Day |
Weekly Structure Options
How you organize the week depends on how much time your athletes have before the next game.
Below are flexible structures suitable for different schedules.
Schedule Type | Example Layout | Focus |
Full Training Week | GD -3 → GD -2 → GD -1 → GD → GD +1 REC | Balanced load across the week |
Tighter Schedule | GD -2 → GD -1 → GD PRIME → GD +1 REC | Compact preparation |
Extended Build-Up | GD -3 → GD -2 → GD -1 → GD PRIME → GD +1 REC | Adds priming on Game Day |
One-Day Prep | GD -1 → GD PRIME → GD +1 REC | Minimal lead time, focused activation |
Heavy Travel / Competition Week | GD -3 → GD -2 → GD -1 → GD | Prioritize early load, reduce intensity near game |
Adjusting Load Around Game Day
Cognitive load needs to move in sync with physical and tactical demands.
In the final days before competition, taper intensity and duration to protect sharpness and avoid cognitive fatigue spilling into Game Day.
Phase | Cognitive Focus | Task Intensity | Duration | Total Session |
GD -3 to GD -2 | High-load training | 80–100% | 5–10 min per task | 25–45 min |
GD -1 | Moderate-load prep | 60–80% | 3–5 min per task | ~20 min |
GD PRIME | Short priming | 70–90% | 3 min per task | ≤ 12 min |
GD +1 (REC) | Recovery & monitoring | 40–60% | 3–5 min per task | ≤ 20 min |
Tip: During GD PRIME, alternate cognitive tasks with light movement such as reactive footwork, mobility drills, or dynamic warm-up patterns. The goal is activation, not exhaustion.
Recovery Sessions (GD +1)
Recovery sessions are designed to restore readiness and gather post-game mental fatigue data without adding extra stress.
Keep the load light and focus on assessment rather than adaptation.
Option 1: Light Cognitive Recovery
Purpose: Monitor post-game fatigue
Structure: PVT-B Test + 5 tasks × 3 minutes
Intensity: Low (data collection only)
Option 2: Concurrent Recovery
Purpose: Combine light aerobic recovery with cognitive engagement
Structure: 4 tasks × 5 minutes each
Guideline: Maintain Zone 2 HR on a bike or treadmill
Intensity: Low to moderate, focused on restoration
Summary
Day | Focus | Intensity |
GD -3 | High cognitive load | 90–100% |
GD -2 | Moderate load | 80–90% |
GD -1 | Reduced load | 60–80% |
GD PRIME | Priming | 70–90% |
GD +1 | Recovery | 40–60% |
Notes:
Adjust task duration and intensity based on match importance, athlete freshness, and travel load.
Priming should be short, intense, and capped at 12 minutes.
Recovery work should stay light and focus on monitoring, not adaptation.
Use Soma Analytics to track mental fatigue trends and adjust the weekly structure dynamically.
If fatigue is elevated, reduce intensity by 10 to 20 percent and shorten tasks for that day.
How it looks
GD -3 is the heaviest cognitive day of the week. The goal is to apply high-intensity cognitive work while athletes are fresh, building mental fatigue resistance early in the week. Tasks such as cMSIT, Colour Shape, RVIP, and Sustained Attention create sustained cognitive stress, while PVT-B at the start and end captures baseline readiness and monitors mental fatigue.
Task | Duration |
PVT-B | 3 min |
cMSIT | 5 min |
Colour Shape | 5 min |
RVIP | 5 min |
Sustained Attention | 5 min |
PVT-B | 3 min |
GD -2 continues the cognitive work with slightly reduced demands compared to GD -3. The aim is to reinforce decision-making, interference control, and sustained accuracy under moderate to high intensity without pushing athletes into excessive fatigue. Tasks such as Inverted Stroop, Simon, Dots, and 4-Choice Flanker provide controlled cognitive stress, while PVT-B at the start and end tracks how athletes are responding. This is a consolidation day that maintains pressure without overloading the system.
Task | Duration |
PVT-B | 3 min |
Inverted Stroop | 5 min |
Simon Task | 5 min |
Dots Task | 5 min |
4 Choice Flanker | 5 min |
PVT-B | 3 min |
GD -1 reduces cognitive load and focuses on keeping the brain sharp without adding measurable fatigue. Tasks such as TLDB, MSIT, Spatial Stroop, and RVIP provide controlled cognitive activation while staying well below taxing thresholds. PVT-B before and after captures readiness heading into competition. The goal is to taper intensity so athletes remain mentally fresh for Game Day.
Task | Duration |
PVT-B | 3 min |
TLDB | 5 min |
MSIT | 5 min |
Spatial Stroop | 5 min |
RVIP | 5 min |
PVT-B | 3 min |
GD PRIME is a short, high-intensity activation designed to elevate readiness without adding fatigue. Each task runs for three minutes and targets fast, reactive cognitive control. The aim is to switch the brain on, increase engagement, and sharpen speed and accuracy before the warm-up. It is activation, not adaptation, and must stay capped at 12 minutes total.
Task | Duration |
CMSIT | 3 min |
Task Switching | 3 min |
4 Choice Flanker | 3 min |
RVIP | 3 min |
GD +1 focuses on restoring cognitive readiness and collecting post-match fatigue data. Tasks are shorter and lighter, with the main goal of monitoring how the athlete has responded to competition. PVT-B at the start and end captures changes in alertness, while low-load tasks help bring the system back toward baseline without adding stress. This day supports recovery and assessment, not performance building.
Task | Duration |
PVT-B | 3 min |
cMSIT | 3 min |
Colour Shape | 3 min |
RVIP | 3 min |
Sustained Attention | 3 min |
Posner Task | 3 min |
PVT-B | 3 min |
Useful Links
A full framework for structuring off-season, in-season, and pre-competition cognitive programs with progressive load.
Learn how to structure blocks using the right modes at the right time so load progresses, adaptation stays high, and the athlete never plateaus.