Hell Week aka the 500 series

In our summer strength and conditioning program we used to start off with what is called the 500 series (500 reps per workout). The idea behind this program is to increase the athletes V02 max through the high volume training and then slowly reduce the rep range increasing the strength of each lifts then adding in isometric exercises to maximize the 3 areas of focus which are muscular and cardiovascular endurance, strength, lean muscle mass. For the hell week spread we will focus on the first part of ther 500 series. The full 10 week program is as follows. Basically every 2 weeks the rep range drops by 5 reps for UNDERLINED EXERCISES and you add in one set for each exercise. So by week 10 you are squatting 8 sets of 5 reps with maximum conditioning both muscular and cardiovascular while building lean mass and increasing strength. The exercises that are in BOLD, will have the rep count laid out in parenthesis for each 2 weeks. The sets stay the same.

Day 1: Chest AM and PM conditioning

*The idea is to pick a weight that you can hit the rep range for every set not having to reduce weight at end because you are gassed. For example on bench press we start off with 4 sets of 25 reps. Now I can easily do 225 pounds for 25 reps, however by the third set I would be so gassed I might only get 15. Knowing that I would probably do 185 pounds for 4 sets of 25 reps with 90 seconds between sets.

Morning-
Bench press: 4×25 (90 seconds between sets)
Incline Bench press: 4×25 (90 seconds rest)
Plyo Clap pushups: 4×25 (90 seconds between sets) (20/20/15/15)
Cable chest flies: 4×25 superset 25 pushups between each set. (20/20/15/15)
Total 500 reps

Evening conditioning session:
40 yard sprints: 15 reps at 85% of max (30 seconds rest between each sprint)

Day 2: Legs

Morning:

Leg extensions: 4×25. (20/20/15/15)
Squats: 4×25
Leg press: 4×25
Barbell lunge: 4×25 (20/20/15/15)
Leg curls: 4×25 (20/20/15/15)

Day 3: Arms AM and PM conditioning

Straight bar curl: 4×25
Spider curls: 4×25
Rope curls: 4×25 (20/20/15/15)
Reverse curls: 4×25 (20/20/15/15)
Close grip bench press: 4×25
Skull crusher: 4×25
Dips: 4×25 (20/20/15/15)
Overhead rope ext: 4×25 (20/20/15/15)

Evening conditioning session:

30 yard shuttle runs: Sprint 10 yards, touch line, sprint back to start touch line, sprint 10 yards through finish. (30 seconds rest, 10 reps)
400 yard gassers: Sprint length of football field (100 yards), touch line and return to start, touch line and sprint back, touch line and sprint back to start (400 yards total)
2 minutes rest (4 sprints) This is a motherfucker. Few people survive after #2 if they go all out.

Day 4: Back and evening conditioning session:

Deadlifts: 10×10 (8/8) (6/6) (4/4) (5/2)
Chinups: Assisted if needed 4×25 (20/20/15/15)
Wide grip cable row: 4×25 (20/20/15/15)
Wide grip pulldown: 4×25 (20/20/15/15)
4×25 (20/20/15/15)

Evening conditioning session:

Sled pull or push: Max intensity for 12-15 seconds (45 seconds rest, 10 reps)
40 Yard hill sprints or stairs: 10 reps at max intensity

Day 5: Shoulders and evening conditioning

Dumbell lateral raise: 4×25 (20/20/15/15)
Military press: 4×25
Dumbell press: 4×25
Prone position straight bar front raise: 4×25 (20/20/15/15)
Rear delt flies: 4×25 (20/20/15/15)

Evening conditioning session:

Car push, release and sprint: Good power stance behind a car in neutral. Using good flat back and leg drive for push car at max intensity for 15 seconds, when timer says GO, you release from behind the car and sprint all out for 40 yards. 2 minutes rest, 10 reps.

Day 6: Core workout and HIIT session

Decline bench situps: 4×25
Incline bench reverse crunch: 4×25
Inverted wipers (obliques) 4×25
High knees on dip bars: 4 sets 60 seconds
Deadmill sprints on treadmill: Max intensity for 15 seconds, 45 seconds rest (15 reps)

Day 7: NFL conditioning test

16×110 test: This is basically the standard conditioning test for division 1 and NFL football players. 16×110 yard sprints in sub 15 seconds, with 40 seconds between each sprint. It is brutal.