Maximizing Athlete's Cognitive Development through Progressive Overload Training
Progressive overload is a crucial principle in cognitive training, as it's necessary to increase the stress placed on the nervous system.
Progressive overload is a crucial principle in cognitive training, as it's necessary to increase the stress placed on the nervous system. The goal is to create enough cognitive stress that leads to noticeable training results while avoiding mental fatigue.
The Key to Effective Cognitive Training
The most effective way to implement progressive overload in your athlete's cognitive training plan is to increase the intensity or duration of cognitive tasks each week. To optimize results, it's ideal to combine both methods and ensure that the overall cognitive load is higher than the previous week.
Example 1: Increasing Task Intensity
Here's an example of how you can increase the intensity of the cognitive tasks each week:
Week 1: 70% intensity Week 2: 80% intensity Week 3: 90% intensity Week 4: 100% intensity
Example 2: Increasing Task Duration
This example illustrates how you can progressively increase the duration of cognitive tasks:
Week 1:
- 3-minute cognitive task duration x6 sets
- Total session duration: 18 minutes
Week 2:
- 5-minute cognitive task duration x6 sets
- Total session duration: 30 minutes
Week 3:
- 3-minute cognitive task duration x3 sets
- 5-minute cognitive task duration x5 sets
- Total session duration: 34 minutes
Week 4:
- 10-minute cognitive task duration x4 sets
- Total session duration: 40 minutes
Example 3: Increasing Both Intensity and Duration
To maximize results, you can also increase both intensity and duration of the cognitive tasks each week:
Week 1:
- 70% intensity
- 3-minute cognitive task duration x6 sets
- Total session duration: 18 minutes
Week 2:
- 80% intensity
- 5-minute cognitive task duration x6 sets
- Total session duration: 30 minutes
Week 3:
- 90% intensity
- 3-minute cognitive task duration x3 sets
- 5-minute cognitive task duration x5 sets
- Total session duration: 34 minutes
Week 4:
- 100% intensity
- 10-minute cognitive task duration x4 sets
- Total session duration: 40 minutes
Final Thoughts The goal of cognitive training is to create mental adaptations that will ultimately enhance athletic performance. To achieve this, it's important to have a cognitive training plan that includes progressive overload, as well as specialized training modes to layer cognitive tasks. The key to success with cognitive training is to ensure that your athletes receive sufficient cognitive load to drive the desired mental adaptions.
Summary
🧠 Progressive overload is crucial in cognitive training to increase stress on the nervous system without causing mental fatigue.
🎯 To implement progressive overload in cognitive training, it's ideal to increase the intensity or duration of cognitive tasks each week.
💪 Example 1: Increasing Task Intensity - increasing the intensity of cognitive tasks each week from 70% to 100%.
🕰️ Example 2: Increasing Task Duration - progressively increasing the duration of cognitive tasks each week from 18 to 40 minutes.
⚡ Example 3: Increasing Both Intensity and Duration - maximizing results by increasing both the intensity and duration of cognitive tasks each week.
🤝 The goal of cognitive training is to enhance athletic performance, and to achieve this, cognitive training plans should include progressive overload and specialized training modes to layer cognitive tasks.
🔑 The key to success with cognitive training is to ensure that athletes receive sufficient cognitive load to drive desired mental adaptations.