Iron Fox Community Program
Strength Focus

(Week 3) Day 1

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Day 1 — Lower Body + Push (Week 3 Progression)

Iron Fox Community Program
Parabellum Training System
Track 1 — Strength Foundation
Week 3: Stability Under Fatigue
Coach Rich

Lesson Overview

Week 3 asks you to stay clean and controlled while slightly more fatigued.

The movements remain familiar.
The expectation is higher execution — especially on the last few reps of each set.

Today reinforces squat and press mechanics while testing your ability to maintain posture, bracing, and breathing under load.

Week 3 Training Standards (Track 1)

  • Tempo: Controlled on all lifts

  • Lowering phase: ~2–3 seconds

  • Rest:

    • Main lifts: 60–90 seconds

    • Assistance lifts: 45–60 seconds

  • Load: Only increase if Weeks 1–2 felt repeatable

  • Goal: Clean reps late in sets

If form slips, the set ends — not the workout.

Strength & Weights (≈45 Minutes)

Goblet Squat

  • 4 sets of 12 reps

Coaching Cues

  • Brace core before every rep

  • Sit between your hips, not forward

  • Keep chest tall

  • Knees track naturally over toes

  • Control the descent for ~3 seconds

  • Maintain form even on the final reps

Leg Press

  • 3 sets of 12 reps

Coaching Cues

  • Push through heels and mid-foot

  • Control depth on every rep

  • Do not lock knees at the top

  • Maintain smooth, steady breathing

Machine Chest Press

  • 3 sets of 10 reps

Coaching Cues

  • Lightly set shoulder blades back and down

  • Press smoothly without momentum

  • Control the return

  • Stop 1–2 reps before form degrades

Incline Dumbbell Press

  • 3 sets of 10 reps

Coaching Cues

  • Use a neutral grip if shoulders feel tight

  • Lower dumbbells for ~3 seconds

  • Keep ribs down and core braced

  • Stop reps before shoulder strain appears

Standing Calf Raise

  • 3 sets of 15 reps

Coaching Cues

  • Push through the balls of your feet

  • Pause 1 full second at the top

  • Lower slowly into a full stretch

  • No bouncing

Front Plank

  • 3 sets of 35–40 seconds

Coaching Cues

  • Brace abs hard

  • Squeeze glutes

  • Maintain a straight body line

  • Stop before hips sag or shoulders dump

Cardio Finisher (15 Minutes)

Option

  • Treadmill walk

  • Or stationary bike

Pace

  • Same pace as Week 2

  • Breathing should feel smoother and calmer

Focus Cues

  • Upright posture

  • Relax shoulders and jaw

  • Steady rhythm

Cardio supports recovery — it should not feel frantic.

Day 1 Reminder

  • Stability under fatigue is the goal

  • Control matters more than load

  • Clean reps late in sets are the win

  • Confidence is built through consistency