Endurance Focus
Day 2 — Tempo Endurance (Week 2 Progression)
Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 2: Longer Effort, Better Pacing
Coach Rich
Lesson Overview
Today’s session focuses on tempo-controlled movement to build endurance without rushing.
Compared to circuit days, this workout uses slower reps and steady pacing to keep your heart rate elevated while maintaining clean form. This builds stamina, muscle endurance, and breathing control at the same time.
You should finish feeling worked, warm, and in control.
Week 2 Intent (Track 3)
This session is designed to:
Improve endurance tolerance
Strengthen breathing control under effort
Build muscular endurance safely
Support fat loss through sustained work
Control matters more than speed today.
Training Characteristics (Week 2)
Rest between sets: 30–45 seconds
Loads: Light to moderate
Tempo: Slower reps emphasized
Progression: Slight rep increases from Week 1
Focus: Rhythm and breathing
If breathing feels rushed, slow the tempo.
Strength & Movement Work (≈45 Minutes)
Goblet Squat
3 sets of 17 reps
Coaching Cues
Lower for ~3 seconds
Keep breathing steady
Sit between hips
Chest tall throughout
Dumbbell Row
3 sets of 14 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
No rushing between reps
Shoulder Tap Plank
3 sets of 12 taps
Coaching Cues
Move slowly
Minimize hip sway
Brace core before each tap
Keep breathing steady
Cardio Finisher (15 Minutes)
Bike
Pace
Continuous, moderate effort
Focus Cues
Smooth breathing
Relax shoulders and grip
Maintain consistent cadence
Cardio should feel challenging but calm.
Day 2 Reminder
Slow reps build real endurance
Breathing stays controlled
Pace yourself early
Finish feeling capable, not exhausted