Integrating Soma into a training routine is straightforward and adaptable. Various approaches are available, allowing each strategy to be customized according to an individual's specific needs.

All integration strategies are backed by peer-reviewed research and have been shown to effectively improve both cognitive and physical performance.

Initiating your workout with cognitive tasks can significantly increase the perceived effort, effectively pre-exhausting the brain. This sets the stage for a more intense physical training session, leveraging the initial mental fatigue to amplify the physical challenge and benefits.

Weaving cognitive tasks into the intervals between physical training sets transforms rest periods into active cognitive engagement opportunities. This approach not only enhances the overall effectiveness of the training session but also maximizes the workload, striking a balance between physical exertion and mental agility.

⚠️ Repeating Tasks

In an intermixed format, you may choose to include 4 tasks per session and repeat all tasks twice. For instance, repeating 4 tasks, each lasting 3 minutes, twice would result in a total session duration of 24 minutes.

Blending cognitive exercises with specific heart rate zones during warm-up, cool-down, or cardiovascular sessions offers a seamless blend of mental and physical training. This strategy is particularly beneficial for maximizing time efficiency, aiding in rehabilitation, or combining cardiovascular with cognitive training.

Engaging in cognitive tasks after completing a physical workout takes advantage of the residual mental fatigue, pushing cognitive boundaries further. This method is ideal for individuals aiming to challenge their mental capacity without disrupting the flow of their physical training sessions.

Below are various layout examples for your reference. These examples are designed to demonstrate how you can easily adjust an athlete's session load through task duration to ensure they are performing at least 20-30 minutes of training per session.

Prior brain endurance training improves endurance exercise performance copy.pdf

Concurrent brain endurance training improves endurance exercise performance.pdf

A RANDOMIZED CONTROLLED TRIAL OF BRAIN ENDURANCE TRAINING (BET) TO REDUCE FATIGUE DURING ENDURANCE EXERCISE.pdf

The-Synergistic-Effect-of-Physical-and-Brain-Endurance-Training-on-Fatigue-and-Exercise-Tolerance-in-Active-Individuals..pdf

Brain endurance training improves shot speed and accuracy in grassroots padel players.pdf

Brain Endurance Training Improves Physical, Cognitive, and Multitasking Performance in Professional Football Players.pdf

Brain Endurance Training improves endurance and cognitive performance in road cyclists.pdf