Iron Fox Community Program
Strength Focus

(Week 4) Day 3

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Day 3 — Full Body Integration

Iron Fox Community Program
Parabellum Training System
Track 1 — Strength Foundation
Week 4: Turn Volume Into Strength
Coach Rich

Lesson Overview

Today integrates full-body strength with control and composure.

Volume is stable.
Load may be slightly higher than Week 3.
Execution is sharper.

This session reinforces posture, bracing, and stability under moderate load.

You should leave feeling solid — not drained.

Week 4 Training Standards (Track 1)

  • Reps slightly lower than Week 3

  • Load slightly higher if safe

  • Rest: 60–90 sec on compound lifts

  • Stop 1–2 reps before failure

  • Form never breaks down

If posture slips or reps feel rushed, reduce weight immediately.

Strength Work (≈45 Minutes)

Box Squat

  • 3 sets of 10 reps

  • Tempo: 3 seconds down / controlled up

Coaching Cues

  • Light touch on bench or box

  • Sit back with control

  • Chest tall

  • Stand up strong

  • Maintain bracing throughout

Push-Ups

  • 3 sets of 8–10 reps

  • Tempo: Controlled

Coaching Cues

  • Use incline if needed

  • Body straight from head to heels

  • Elbows about 45° from sides

  • Core tight throughout

Cable Face Pull

  • 3 sets of 12 reps

  • Tempo: Pull → pause / controlled return

Coaching Cues

  • Pull rope toward face

  • Elbows high

  • Squeeze upper back

  • Avoid leaning backward

Hip Thrust

  • 3 sets of 10 reps

  • Tempo: Controlled up / 1-second squeeze at top

Coaching Cues

  • Drive through heels

  • Chin tucked

  • Ribs down

  • Strong glute squeeze at the top

Farmer Carry

  • 3 rounds of 40 seconds

Coaching Cues

  • Tall posture

  • Shoulders relaxed and down

  • Tight grip

  • Calm, steady breathing

  • Controlled steps

Cardio Finisher (15 Minutes)

Option

  • Brisk treadmill walk
    or

  • Outdoor walk

Intensity

Low impact, consistent pace.

Focus

  • Smooth breathing

  • Upright posture

  • Controlled rhythm

Cardio should feel repeatable and confidence-building.

Day 3 Reminder

You’ve built volume for three weeks.

Now you’re turning it into strength.

This is control.
This is confidence.
This is how beginners become lifters.