The Importance of Cognitive Integration in Athlete Training

Athletic performance is not just about physical training, it's also about mental training. The objective of any training integration is to create enough cognitive load to create adaptations in the brain, and ultimately enhance athletic performance. In this article, we will delve into the best training integrations for athletes, depending on their sport, training schedule, time commitments, and current season.

4 Ways to Integrate Cognitive Training for Optimal Athletic Performance

Pre-Training Integration

One effective way to incorporate cognitive training into an athletic training schedule is to perform it prior to physical training. Pre-training integration fatigues the brain and increases an athlete's perception of effort. This, in turn, increases their tolerance to a higher perception of effort during physical training.

Concurrent Integration

Combining cognitive training while engaging in cardiovascular training is another integration method that athletes can use. This integration method is extremely engaging and requires an athlete to make fast, accurate decisions while maintaining a certain physical workload.

Intermixed Integration

Performing cognitive tasks during rest periods of physical training sessions is yet another way to integrate cognitive training into an athletic training schedule. This seamless integration increases the overall training load and requires athletes to switch between physical and cognitive training.

Post-Training Integration

Finally, performing cognitive training directly after physical training is very effective at mentally stretching athletes when they are already fatigued. This integration replicates the demands of intense competition when athletes need to push their physical and mental limits.

Cognitive Training Integration Examples for Athletes

Pre Physical Training

• 20 minutes x1 set prior to the main physical training session, 1 cognitive task.
• 10 minutes x2 sets prior to the main physical training session, 2 cognitive tasks.

Combined with Physical Training (Intermittent or Concurrent)

Intermittent

• 3m x8 sets as active rest, 1-4 cognitive tasks.
• 5m x5 sets as active rest, 1-5 cognitive tasks.

Concurrent

• Warm-Up: 20m x1 set performing the cognitive training while maintaining a fixed heart rate zone, 1 cognitive task.
• Cool Down: 20m x1 set performing the cognitive training while maintaining a fixed heart rate zone, 1 cognitive task.
• Warm Up and Cool Down: 10 minutes prior (Warm Up) and 10 minutes after (Cool Down) the main physical training session while maintaining a fixed heart rate zone, 2 cognitive tasks (1 pre, 1 post).
• Cardiovascular Session: 30m x1 set performing the cognitive training while maintaining a fixed heart rate zone, 1 cognitive task.
• Cardiovascular Session: 10m x3 sets performing the cognitive training while maintaining a fixed heart rate zone, 1-3 cognitive tasks.

Post Physical Training

• 20 minutes x1 set after the main physical training session, 1 cognitive task.
• 10 minutes x2 after the main physical training session, 2 cognitive tasks.

Pre and Post Physical Training

• 10 minutes prior and 10 minutes after the main physical training session, 2 cognitive tasks (1 pre, 1 post).

Pre, Intermixed, Post Physical Training

• 10 minutes prior and 10 minutes after the main physical training session, 2 cognitive tasks (1 pre, 1 post).
• 3m x8 between sets as active rest, 1-4 cognitive tasks.

In conclusion, incorporating cognitive training into an athletic training schedule can lead to significant enhancements in performance. Athletes should choose the best integration method that suits their sport, training schedule, time commitments, and current training goals.

Summary

🏋️‍♀️ Athletic performance requires both physical and mental training to create adaptations in the brain and ultimately enhance athletic performance.

🧠 There are four effective ways to integrate cognitive training into an athletic training schedule, depending on an athlete's needs: pre-training integration, concurrent integration, intermixed integration, and post-training integration.

💡 Pre-training integration involves performing cognitive tasks prior to physical training to increase an athlete's tolerance to a higher perception of effort.

💡 Concurrent integration involves combining cognitive training while engaging in cardiovascular training, requiring athletes to make fast, accurate decisions while maintaining a certain physical workload.

💡 Intermixed integration involves performing cognitive tasks during rest periods of physical training sessions, which increases the overall training load and requires athletes to switch between physical and cognitive training.

💡 Post-training integration involves performing cognitive training directly after physical training to mentally stretch athletes when they are already fatigued, replicating the demands of intense competition when athletes need to push their physical and mental limits.

🏅 To incorporate cognitive training into an athletic training schedule, athletes can use various cognitive training integration examples such as Pre-Physical Training, Combined with Physical Training (Intermittent or Concurrent), Post-Physical Training, Pre and Post Physical Training, and Pre, Intermixed, Post Physical Training.

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