Progressive Overload, is a concept widely recognized in physical training. While traditionally linked to the gradual increase of weights in resistance exercises, its application in cognitive training emphasizes a consistent escalation of cognitive load to create adaptations in the brain.
Here are three methods to achieve progressive overload, allowing you to increase the overall load each week. You can choose to use one method or combine multiple methods for optimal results
Intensity: Progressive Overload emphasizes the importance of consistently amplifying the challenge faced by the brain. As illustrated, the task intensity starts at 70% in the first week. With each subsequent week, it experiences a 10% increment, culminating at 100% by week 4. This progression ensures the cognitive tasks become incrementally more demanding, pushing individuals to constantly evolve and adapt.
Intensity Progression Over Weeks
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Session Duration: Duration plays a pivotal role in cognitive endurance. As displayed, the session begins at a baseline of 20 minutes in week 1. With each passing week, there's an augmentation of 5 minutes, reaching 35 minutes by the fourth week. This deliberate increase compels the brain to maintain its performance levels over longer periods, simulating the prolonged focus and concentration required in sports.
Session Duration Increment Over Weeks
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Frequency: Frequency is a testament to both the brain's adaptability and its recovery capacity. The chart begins with a foundation of 2 sessions in the initial week. However, the rhythm intensifies, adding one session each week, culminating in 5 sessions by week 4. This progression underscores the brain's capacity to handle more frequent challenges, further fortifying its adaptability and resilience.
Frequency of Training Sessions Over Weeks
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To summarize, you can adopt a single strategy or merge one or two strategies for progressive overload. The paramount objective is to ensure that each subsequent week presents a greater challenge than the previous one.