Day 2 — Tempo Endurance (Week 3 Progression)

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 3: Longer Effort, Calm Control
Coach Rich

Lesson Overview

Today focuses on controlled tempo under fatigue.

This session is not about speed. It’s about staying composed while reps increase and muscles begin to tire. Breathing, posture, and pacing matter more than finishing quickly.

Calm control is the objective.

Week 3 Training Standards (Track 3)

• Rest between sets: 30–40 seconds

• Loads: Light to moderate

• Tempo: Controlled, especially on the lowering phase

• Effort target: Elevated but sustainable

• Goal: Stay calm while fatigue builds

If breathing becomes rushed, slow the movement — not the effort.

Strength & Movement Work (≈45 Minutes)

Goblet Squat

• 3 sets of 18 reps

Coaching Cues

• Lower for ~3 seconds

• Stay calm and steady

• Sit between hips

• Chest tall

• Controlled breathing throughout

Dumbbell Row

• 3 sets of 16 reps per side

Coaching Cues

• Pull elbow toward hip

• Pause briefly at the top

• Control the return

• Maintain neutral spine

Step-Ups

• 3 sets of 12 reps per leg

Coaching Cues

• Drive through heel

• Stand tall at the top

• Step down under control

• Focus on balance and stability

Shoulder Tap Plank

• 3 sets of 14 taps

Coaching Cues

• Move slowly

• Minimize hip sway

• Brace core before each tap

• Maintain steady breathing

Cardio Finisher (15 Minutes)

Bike

Pace

• Continuous and steady

Focus Cues

• Smooth cadence

• Relax shoulders and grip

• Calm, controlled breathing

Cardio should feel sustained, not frantic.

Day 2 Reminder

• Control under fatigue builds real endurance

• Breathe before you rush

• Smooth reps beat fast reps

• Finish feeling steady, not scattered