Beginner: Cognitive Programme Design.

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.

Beginner: Cognitive Programme Design.

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 ย 70%
  • Week 2 80%
  • Week 3 90%
  • Week 4 100%

๐Ÿ”— 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%

Soma Technologies

The cognitive performance training platform utilised by professional athletes, military, and universities around the world.

๐Ÿ”— Soma Technologies


Soma NPT

The Cognitive Training Tool.

Soma NPT is the mobile cognitive performance tool designed to increase an athlete's physical and mental capacity.

Soma NPTโ€™s diverse portfolio of over 80 validated cognitive tasks can be interacted with touch, voice, or heart rate. This provides athleteโ€™s with dynamic, highly engaging cognitive training sessions.

๐Ÿ”— Learn More

Soma Analytics

The Neural Link.

Soma Analytics is the neural link to Soma NPT providing 14 real-time detailed cognitive and physiological measures as well as Minute on Minute (MoM) insights.

Soma Analytics creates a seamless cognitive training experience with Soma NPT with the ability to manipulate task placement, duration, intensity, and cognitive load with specialised training modes.

๐Ÿ”— Learn More


Educational Videos ๐Ÿ“น

Soma Technologies Educational Videos

๐Ÿ”— Interactive Demo

๐Ÿ”— Soma Analytics Walkthrough

๐Ÿ”— How To Create A Cognitive Training Plan

๐Ÿ”— Cognitive Task Selection & Modes

๐Ÿ”— Progressive Overload

๐Ÿ”— Undulating Periodization

๐Ÿ”— Undulating Periodization