Day 2 — Tempo Endurance

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 4: Density & Control
Coach Rich

Lesson Overview

Today is about controlled effort under mild fatigue.

Reps are moderate.
Tempo is intentional.
Rest is tight.

The goal is to keep your heart rate elevated without losing composure.

You should finish steady — not breathless and chaotic.

Week 4 Training Standards (Track 3)

• Rest: 30 seconds between sets

• Tempo controlled on every rep

• Breathing stays calm

• No rushing transitions

If posture breaks down, slow the rep speed — not the movement quality.

Strength & Movement Work (≈45 Minutes)

Goblet Squat

• 3 sets of 15 reps

• Tempo: 3 seconds down / controlled up

Coaching Cues

• Stay calm

• Brace core before each rep

• Sit between hips

• Maintain tall posture

• Steady breathing throughout

Dumbbell Row

• 3 sets of 14 reps per side

• Tempo: Controlled pull / slow return

Coaching Cues

• Control the return

• Pull elbow toward hip

• Keep spine neutral

• Avoid twisting

Step-Ups

• 3 sets of 10 reps per leg

• Tempo: Controlled both directions

Coaching Cues

• Drive through heel

• Stand tall at the top

• Step down under control

• Focus on balance

Shoulder Tap Plank

• 3 sets of 12 taps

• Tempo: Slow and controlled

Coaching Cues

• Minimize hip sway

• Brace core fully

• Slow, deliberate taps

• Calm breathing

Cardio Finisher (15 Minutes)

Continuous Bike

• Steady, moderate pace

• No intervals

Focus

• Smooth cadence

• Controlled breathing

• Upright posture

• Sustainable effort

You should be able to speak in short sentences — not gasping.

Day 2 Reminder

Endurance improves when breathing stays controlled under effort.

Stay calm.
Stay smooth.
Let consistency build stamina.