SER (Repeatability Evaluation System)

SER (Repeatability Evaluation System) collective protocol for assessing team effort repeatability.

SER Protocol (Repeatability Evaluation System)

1. Objective

• Evaluate the capacity to repeat high-intensity efforts.
• Test the athlete on sets of short-duration efforts with limited recovery.
• Analyze performance decrement across repetitions to measure cumulative fatigue and the ability to maintain power or speed.

2. ⚙️ Equipment Needed

• Stopwatch to measure effort and recovery periods.
• Performance measurement device (if necessary): heart rate monitor, power sensors, etc.
• Tracking sheet to record results (or an Excel file).

3. Description of the SER Test

• Warm-up:
  • 10 to 15 minutes of general warm-up (light cardio, joint mobility).
  • Include progressive sprints to prepare for intense effort.

• Main Exercise:

  The athlete will perform repeated high-intensity efforts on a specific exercise. These efforts may consist of:

  • Sprints (30–60 meters).
  • Explosive strength exercises (e.g., squats with moderate weight, bench press, etc.).
  • Combined exercises (sprints and jumps, etc.).

• Effort Duration:

  Each effort lasts between 5 and 10 seconds at maximum intensity (80–100% of capacity). The effort period must be as intense as possible to simulate repeated efforts in competition.

• Recovery:

  Recovery is limited to 20 to 40 seconds between each effort. The goal is to observe how the athlete manages short rest periods while maintaining high performance.

• Repetitions:

  Perform between 6 and 10 repetitions depending on the athlete's level and the type of test. The objective is to test the capacity to repeat the effort despite rising fatigue.

4. SER Calculation

The SER calculation is based on the performance decrement after each repetition. For each set, the athlete must output a maximal effort, and performance is measured.

After each set, the intensity (or performance score) is recorded (time, distance covered, load lifted, etc.). The performance decrement is calculated by comparing each repetition to the first one (in %).

Performance Decrement Formula:

Diminution(%)=Performance initiale−Performance répétée Performance initiale×100\text{Diminution} (%) = \frac{\text{Performance initiale} - \text{Performance répétée}}{\text{Performance initiale}} \times 100Diminution(%)=Performance initiale Performance initiale−Performance répétée​×100

The lower the decrement, the better the athlete's capacity to maintain high intensity.

5. Practical Example

Repeated Sprint Test (30 meters, 10 repetitions, 30 seconds recovery)

Repetition	Time (seconds)	Performance Decrement (%)
1	4.00	-
2	4.10	2.5%
3	4.20	5.0%
4	4.35	8.75%
5	4.50	12.5%
6	4.70	17.5%
7	4.80	20.0%
8	5.00	25.0%
9	5.20	30.0%
10	5.50	37.5%

• Average performance decrement: 15% (calculated across all repetitions).
• A low decrement (less than 10%) indicates an excellent repeatability of efforts.

6. Interpretation of Results

• Low Decrement (< 10%): The athlete is highly capable of maintaining high intensity despite fatigue. They possess an excellent recovery capacity and optimal endurance.
• Moderate Decrement (10–20%): Good capacity, but the athlete is beginning to experience significant fatigue. Likely requires improvement in recovery phase management.
• High Decrement (> 20%): The athlete exhibits substantial fatigue. They may need to place more focus on muscular endurance or intra-workout recovery mechanisms.

7. Long-Term Tracking and Application

• Evaluate progression over multiple training cycles. If the performance decrement remains stable or decreases, it indicates an improvement in recovery capacity.
• Integrate regular SER tests into training sessions to adjust recovery period durations and effort intensities.
• Monitor recovery and overload cycles: excessively long sets with minimal recovery can drive supercompensation if planned correctly.

✅ Quick Summary

Step	Action
1	Perform a warm-up (10–15 min).
2	Execute repeated high-intensity efforts (5–10 sec).
3	Maintain recovery periods between 20 and 40 seconds.
4	Complete 6–10 repetitions.
5	Calculate the performance decrement after each set.
6	Track performance changes over time.