If you are unsure where to start or feel overwhelmed by how to build your first cognitive training plan, we have created The Soma Framework to give you a boost.

It is a simple, flexible structure designed to help you build, test, and adapt cognitive training plans with confidence.

This framework provides example baseline tasks, session tasks, and recommended modes for two key cognitive demands.

Start here. Then bend it to fit your world.

The baselines, tasks, and modes give you structure — the rest is yours to design.

This is how you build smarter, not harder.

Understand the process and make it your own.

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Start by finding out where your athlete actually is — not where you think they are.

Collect the data. Spot the gaps. That’s your starting point.

The baseline gives you something better than instinct — it gives you proof.

Take the tasks and modes provided and start layering them into sessions.

You might use some. You might use all. The freedom is yours.

Each combination of task and mode builds pressure in a slightly different way.

The goal isn’t perfection. The goal is load.

You do not need a perfect plan.

You need a plan that hits the brain hard enough to change.

Start small. Push gradually.

Use data to prove it worked. Everything else is noise.

Each section in this framework focuses on a pair of cognitive demands and includes:

Follow them exactly, or use them as templates to build your own.

You can apply the recommended modes or swap them out for your own.

Placement and periodization are up to you — but the groundwork is done.

→ How to Periodize a Plan

→ How to Assess Cognitive Training Progress

→ How to Progress an Athlete’s Cognitive Training Plan