Cognitive periodization is a method that systematically plans and adjusts cognitive training, involving strategic increases or decreases in cognitive load over time. This article introduces alternative strategies for Progressive Overload and Undulating Periodization.
Progressive Overload
Focusing on Specific Tasks Instead of uniformly increasing the intensity of all tasks each week, consider concentrating on particular tasks. This targeted approach allows you to emphasize specific cognitive demands. For instance, if you notice an area where the athlete needs more improvement, you can increase the intensity of related tasks. This method mirrors physical training, where you might focus more on strengthening a weaker muscle group. While the overall intensity increases linearly each week, the emphasis is on enhancing specific cognitive skills.
Here's an example of how you can structure the progression over several weeks:
Progressive Overload Example Table
Week | Attention Switching | Colour Shape Task | Posner |
1 | 70% | 50% | 50% |
2 | 80% | 60% | 60% |
3 | 90% | 70% | 70% |
5 | 100% | 80% | 80% |
Task Duration Management Similarly, rather than increasing the duration of all tasks uniformly, you can choose to extend the duration of specific tasks more significantly. This approach helps in managing the overall cognitive load more effectively.
For example:
Task Duration Management Example Table
Week | Attention Switching (min) | Colour Shape Task (min) | Posner (min) | Total Session Duration (min) |
1 | 10 | 5 | 5 | 20 |
2 | 20 | 5 | 5 | 30 |
3 | 20 | 10 | 5 | 35 |
4 | 20 | 10 | 10 | 40 |
Conclusion: By selectively intensifying specific tasks, it enables a more precise and impactful development of cognitive skills.
Undulating Periodization
Intensity Adjustment
Similar to progressive overload, undulating periodization involves selective adjustment of task intensities, but with a focus on weekly variation. This method allows for a dynamic alteration of the cognitive load, oscillating the intensity of tasks to target specific cognitive demands efficiently. For instance, in some weeks, a particular task may have increased intensity to concentrate on areas needing more improvement. This approach ensures that training remains challenging and engaging, akin to focusing on specific muscle groups in physical training.
Here's how the intensity might be structured across several weeks:
Intensity Variation Example Table
Week | Attention Switching | Colour Shape Task | Posner |
1 | 70% | 50% | 50% |
2 | 60% | 40% | 40% |
3 | 100% | 80% | 80% |
5 | 60% | 40% | 40% |
Undulating Periodization: Duration Management
In this aspect of undulating periodization, the duration of tasks is varied each week, mirroring the strategy used in progressive overload but with a twist. Instead of a uniform increase, the duration of specific tasks is altered more significantly, allowing for a focused enhancement of certain cognitive areas. This method effectively balances the overall cognitive load, adding variety and preventing the plateau effect.
Here's an example of how task duration can be varied:
Duration Variation Example Table
Week | Attention Switching (min) | Colour Shape Task (min) | Posner (min) | Total Session Duration (min) |
1 | 10 | 5 | 10 | 25 |
2 | 20 | 10 | 20 | 50 |
3 | 5 | 10 | 5 | 20 |
4 | 30 | 20 | 10 | 60 |
Conclusion: By varying task intensity and duration, you can create a dynamic and adaptive training schedule that continuously challenges and develops cognitive skills.