The following plans are designed to serve as guidelines, helping you get started with Soma quickly and effectively. They provide a flexible framework for structuring a program, enabling you to adapt task placement, duration, intensity, and periodization to meet the unique needs of your athletes.
Getting Started
Starting is simple. We recommend selecting 3-5 tasks for each session, setting the appropriate intensity and duration, and applying a specialized training mode.
To structure your training plan, consider these two periodization methods:
1. Progressive Overload: Gradually increase the intensity by 10% each week.
2. Undulating Periodization: Adjust the intensity weekly while maintaining consistent task and session durations.
We have also included a recommended baseline test for each plan, designed to be performed at both the start and the end of the program. This test allows you to track progress and measure the effectiveness of the training plan.
Each plan provides recommended tasks per session and suggested training modes, giving you the flexibility to use these guidelines to create your own template.
You will also need to choose your integration method:
Pre-Training, Post-Training, Concurrent, or Intermixed.
For pre, post, and concurrent methods, we recommend task durations of 5 or 10 minutes.
For intermixed methods, opt for 3-minute task durations.
Aim for a minimum session duration of 20 minutes, as research shows this is effective for cognitive training. To accurately measure cognitive fatigue, conduct a PVT-B test both before and after each session. With a 20-minute training session and the pre- and post-session PVT-B tests, the total session duration will be approximately 26 minutes.
For optimal results, aim for a full 30-minute training session whenever possible.
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