Intermittent Cognitive Training Plan Example.

Perform all cognitive tasks between physical training sets as active rest.

Baseline

Mackworth Clock

Mode: - Audio

Duration: 3 min

Intensity: -

Physical Training Set

Task Switching

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Flanker Compatibility

Mode: TSM

Duration: 3 min

Intensity: 80%

Physical Training Set

Go No Go Visual Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Mackworth Clock

Mode: - Audio

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Progressive Overload Example

Session 1

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 2

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 70%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 3

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 70%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Repeat Twice


Session 4

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 5

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 80%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 6

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 80%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Repeat Twice


Session 7

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 8

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 90%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 9

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 90%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Repeat Twice


Session 10

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 100%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 100%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 11

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 100%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 100%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 12

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 100%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 100%

Physical Training Set

Repeat Twice


Periodization Summary

Intensity Progressive Overload

Week 1

Baseline & Sessions 1,2,3

  • Task Intensity 70%

  • Task Duration 3 min

  • Total Session Duration 18 min

Week 2

Sessions 4,5,6

  • Task Intensity 80%

  • Task Duration 3 min

  • Total Session Duration 18 min

Week 3

Sessions 7,8,9

  • Task Intensity 90%

  • Task Duration 3 min

  • Total Session Duration 18 min

Week 4

Baseline & Sessions 10,11,12

  • Task Intensity 100%

  • Task Duration 3 min

  • Total Session Duration 18 min


Undulating Periodization Example

Session 1

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 2

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 70%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 3

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 70%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 70%

Physical Training Set

Repeat Twice


Session 4

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 5

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 90%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 6

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 90%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 90%

Physical Training Set

Repeat Twice


Session 7

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 60%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 60%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 8

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 60%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 60%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 9

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 60%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 60%

Physical Training Set

Repeat Twice


Session 10

Incongruent Flanker

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Numerical Inhibition

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Sustained Attention

Mode: CSQ

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 11

Task Switching

Mode: DRT

Duration: 3 min

Intensity: 80%

Physical Training Set

Flanker Compatibility

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Switched Attention

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Repeat Twice


Session 12

Audio Go No Go Test

Mode: ADM

Duration: 3 min

Intensity: -

Physical Training Set

Simon Task

Mode: TSM

Duration: 3 min

Intensity: 80%

Physical Training Set

Dots Task

Mode: ADM

Duration: 3 min

Intensity: 80%

Physical Training Set

Repeat Twice


Periodization Summary

Undulating Intensity

Week 1

Baseline & Sessions 1,2,3

  • Task Intensity 70%

  • Task Duration 3 min

  • Total Session Duration 18 min

Week 2

Sessions 4,5,6

  • Task Intensity 90%

  • Task Duration 3 min

  • Total Session Duration 18 min

Week 3

Sessions 7,8,9

  • Task Intensity 60%

  • Task Duration 3 min

  • Total Session Duration 18 min

Week 4

Baseline & Sessions 10,11,12

  • Task Intensity 80%

  • Task Duration 3 min

  • Total Session Duration 18 min

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