Training Programs

Good reaction training feels like relaxed alertness—your body is calm but your mind is ready. The goal isn't to tense up waiting for the beep; it's to stay in a state where you can respond instantly when it comes.

Avoid anticipating the beep. When you try to guess timing, you're training prediction, not reaction. If you notice yourself pre-firing, take a breath and reset. The random intervals are specifically designed to break anticipation patterns.

Track your progress by noticing consistency, not just speed. A tight cluster of reaction times indicates good training. High variability—some fast, some slow—suggests you're anticipating some beeps and missing others.

Use fake beeps to increase challenge once you've built a baseline. They train inhibitory control—the ability to not react when you shouldn't. This transfers directly to sports and real-world situations where false cues are common.

Short sessions beat long sessions. Reaction training is mentally demanding. After 10-15 minutes, most people experience cognitive fatigue—reaction times slow, accuracy drops, and training quality decreases.

Signs of overload: If you notice increased errors, difficulty maintaining focus, or frustration, take a break. Pushing through mental fatigue doesn't improve performance—it degrades it.

Recommended patterns: 2-3 short sessions (5-10 minutes each) spaced throughout the day work better than one long session. Allow at least 1-2 hours between sessions for mental recovery.

For plyometric programs, physical fatigue is also a factor. When jump quality declines, stop the session—continuing with sloppy form increases injury risk.