Soma's preset template plans are designed to offer a simple, structured approach for creating an effective training plan over four weeks. We have included six plans, each tailored to different cognitive demands. Additionally we have included integration strategies that will allow you to adapt the training structure to meet your athletes' specific needs.

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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.