If you are an absolute beginner and looking to get started with cognitive training, this article will show you the fastest and easiest way to get started with our two-step process for cognitive training. These 2 steps can be used by coaches and athletes to get started quickly.

The 2 step process is as follows:

  • Identify the Cognitive Demands and Tasks.

  • Create the Cognitive Training Plan.

Step One

Decide what is the goal for the training programme and which cognitive demands you want to target.

Attention involves focusing mental awareness on relevant environmental cues and maintaining that concentration.

Decision-Making is the cognitive process resulting in the selection of an option or a course of action among several possible alternative options.

Response Inhibition refers to the ability to suppress inappropriate, irrelevant, or suboptimal actions.

Memory is the ability to consciously hold and use information.

Once you have decided which cognitive demands you want to target, we suggest selecting a maximum of 9 tasks from those cognitive demands categories and selecting 3 cognitive tasks per session and completing 3 sessions per week.

For Example,

Session 1

  • Incongruent Flanker

  • Numerical Inhibition

  • Sustained Attention

Session 2

  • Task Switching

  • Flanker Compatibility

  • Switched Attention

Session 3

  • Audio Go No Go Test

  • Simon Task

  • Dots Task

Step Two

Increase the intensity of each task by 10% each week to ensure you are creating more cognitive load on the brain than the previous week.

For Example,

  • Week 1 70%

  • Week 2 80%

  • Week 3 90%

  • Week 4 100%

🔗 The Principles of Cognitive Progressive Overload


Training Plan Example

  • Session Duration 30m

  • Frequency 3x/weekly

Session 1

Incongruent Flanker

  • Duration: 10 min

  • Intensity: 70%

Numerical Inhibition

  • Duration: 10 min

  • Intensity: 70%

Sustained Attention

  • Duration: 10 min

  • Intensity: -

Session 2

Task Switching

  • Duration: 10 min

  • Intensity: 70%

Flanker Compatibility

  • Duration: 10 min

  • Intensity: 70%

Switched Attention

  • Duration: 10 min

  • Intensity: -

Session 3

Audio Go No Go Test

  • Duration: 10 min

  • Intensity: -

Simon Task

  • Duration: 10 min

  • Intensity: 70%

Dots Task

  • Duration: 10 min

  • Intensity: 70%

Session 4

Incongruent Flanker

  • Duration: 10 min

  • Intensity: 80%

Numerical Inhibition

  • Duration: 10 min

  • Intensity: 80%

Sustained Attention

  • Duration: 10 min

  • Intensity: -

Session 5

Task Switching

  • Duration: 10 min

  • Intensity: 80%

Flanker Compatibility

  • Duration: 10 min

  • Intensity: 80%

Switched Attention

  • Duration: 10 min

  • Intensity: -

Session 6

Audio Go No Go Test

  • Duration: 10 min

  • Intensity: -

Simon Task

  • Duration: 10 min

  • Intensity: 80%

Dots Task

  • Duration: 10 min

  • Intensity: 80%

Session 7

Incongruent Flanker

  • Duration: 10 min

  • Intensity: 90%

Numerical Inhibition

  • Duration: 10 min

  • Intensity: 90%

Sustained Attention

  • Duration: 10 min

  • Intensity: -

Session 8

Task Switching

  • Duration: 10 min

  • Intensity: 90%

Flanker Compatibility

  • Duration: 10 min

  • Intensity: 90%

Switched Attention

  • Duration: 10 min

  • Intensity: -

Session 9

Audio Go No Go Test

  • Duration: 10 min

  • Intensity: -

Simon Task

  • Duration: 10 min

  • Intensity: 90%

Dots Task

  • Duration: 10 min

  • Intensity: 90%

Session 10

Incongruent Flanker

  • Duration: 10 min

  • Intensity: 100%

Numerical Inhibition

  • Duration: 10 min

  • Intensity: 100%

Sustained Attention

  • Duration: 10 min

  • Intensity: -

Session 11

Task Switching

  • Duration: 10 min

  • Intensity: 100%

Flanker Compatibility

  • Duration: 10 min

  • Intensity: 100%

Switched Attention

  • Duration: 10 min

  • Intensity: -

Session 12

Audio Go No Go Test

  • Duration: 10 min

  • Intensity: -

Simon Task

  • Duration: 10 min

  • Intensity: 100%

Dots Task

  • Duration: 10 min

  • Intensity: 100%

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