Crimson Titan
WEEK ONE
Notorious FoX — Crimson Titans Strength Path
House One · Strength Guild
WEEK 1
STRENGTH
FOUNDATION
This week establishes the technical standard of the Crimson Titan path.
Controlled. Deliberate. Not maximal.
Finish every session feeling technically sharper, stronger, and more confident under load.
4×5
Main Lift Prescription
3×10
Accessory Work
6–7
RPE Target
15 min
Zone 2 Conditioning
Training Objective
What We're
What We're
Building.
Week 1 is not about intensity. It's about establishing the mechanical discipline that makes every future week possible.
Every rep should look identical. If technique degrades — reduce the weight. Strength progression depends on technical consistency.
Main Lift4 × 5
Accessories3 × 10
Core Work3 Sets
Conditioning15 min Zone 2
IntensityRPE 6–7
Main Lift Tempo3 – 1 – 1
Accessory Tempo2 – 0 – 2
—
Primary Objectives
Establish consistent squat, press, and hinge mechanics
Build proper breathing and bracing habits under load
Develop positional strength under controlled resistance
Reinforce full range of motion on all compound lifts
Build confidence under the barbell
Session Flow
1
Warm-Up
2
Main Lift
3
Structural Accessories
4
Core Stability
5
Conditioning
Universal Standards
The Non-Negotiables
Breathe & Brace
Inhale deep into the stomach. Expand the abdominal wall. Brace as if absorbing a punch. Hold tension through the hardest part of the lift.
"Breathe. Brace. Move."
Main Lift Tempo
3 seconds lowering. 1 second pause in the bottom. Controlled drive upward. Every rep, every set. Strength built through control — not momentum.
3 – 1 – 1 on all barbell lifts
RPE Discipline
Work at RPE 6–7. Leave 2–3 reps in the tank on every set. Technical degradation means the weight is too heavy. Strip it and rebuild.
If form breaks — reduce the weight.
Every Session Starts Here
Warm-Up Protocol
6–8 minutes. Prepare the body without creating fatigue. Increase temperature, activate stabilizers, prime the joints.
Brisk Walk / Bike
3 Minutes
Arm Circles
10 Each Direction
Hip Circles
10 Reps
Bodyweight Squats
10 Reps
Hip Hinge Drill
10 Reps
Before Every Main Lift
Ramp Sets
Prime the nervous system and reinforce technique before working sets. Never skip these.
Week 1 Training Days
The Three Sessions
1Warm-Up
2Back Squat
3Romanian DL
4Walking Lunges
5Plank
6Zone 2 Cardio
Main Lift — Day 1
Barbell Back Squat
4
Sets
5
Reps
Setup
- Feet shoulder-width, toes slightly outward (10–20°)
- Bar positioned on upper traps
- Eyes forward or slightly down
- Big breath and brace before every rep
Coaching Cues
- "Screw your feet into the floor."
- "Sit between your hips."
- "Drive the floor away."
- Hip crease must pass below top of knee
Common Errors
- Knees collapsing inward
- Chest dropping forward
- Losing core tension mid-rep
- Fix: slow the descent, reinforce brace
Accessories
Romanian Deadlift
Develops posterior chain strength to support the squat. Slight knee bend, push hips backward, neutral spine, bar close to legs.
"Push hips back, not down."
3×10
90 sec rest
Walking Lunges
Improve unilateral leg strength and knee stability. Long stride, front shin vertical, chest tall. Move smoothly without bouncing.
3×10
each leg
Core Stability
Plank
3 sets × 30–45 sec. Ribs down, glutes tight, neutral spine. "Lock your body like a plank."
Conditioning
Zone 2 Cardio
15 minutes. Incline walk / stationary bike / rower. Speak comfortably — but feel mildly winded.
1Warm-Up
2Bench Press
3DB Row
4Incline DB Press
5Pallof Press
6Zone 2 Cardio
Main Lift — Day 2
Barbell Bench Press
4
Sets
5
Reps
Setup
- Eyes directly under the bar
- Feet firmly planted on the floor
- Shoulder blades squeezed together
- Chest lifted — maintain throughout
Coaching Cues
- "Bend the bar."
- "Drive through your heels."
- "Chest up."
- Bar path: lower chest → press toward shoulders
Common Errors
- Elbows flaring early
- Losing upper back tension
- Bouncing the bar off the chest
- Fix: pause briefly on the chest
Accessories
One-Arm Dumbbell Row
Strengthens the upper back to support pressing stability. Pull elbow toward hip, pause at the top, control the descent.
"Row with the elbow."
3×10
90 sec rest
Incline Dumbbell Press
Develops upper chest and shoulder stability. Moderate incline, slow lowering phase, full stretch at the bottom of each rep.
3×10
90 sec rest
Core Stability
Pallof Press
3 sets × 10 reps. Stand tall, press cable straight forward, resist twisting. Anti-rotation stability for the core. Don't let the cable pull you.
Conditioning
Zone 2 Cardio
15 minutes. Incline walk / stationary bike / rower. Speak comfortably — but feel mildly winded.
1Warm-Up
2Deadlift
3Hip Thrust
4Pull-Ups / Pulldown
5Side Plank
6Zone 2 Cardio
Main Lift — Day 3
Conventional Deadlift
4
Sets
5
Reps
Setup
- Bar over mid-foot, shins close to bar
- Chest lifted, lats engaged
- Grip just outside the legs
- Pull slack from the bar before lifting
Coaching Cues
- "Take the slack out."
- "Push the floor away."
- "Chest tall."
- Bar stays in contact with legs throughout
Common Errors
- Rounding the lower back
- Jerking the bar off the floor
- Bar drifting forward
- Fix: keep bar dragging up the legs
Accessories
Barbell Hip Thrust
Develops glute strength to support the deadlift. Chin tucked, ribs down, full hip extension. Pause briefly at the top.
3×10
90 sec rest
Pull-Ups / Lat Pulldown
Strengthens lats for deadlift stability and upper back control. Keep chest up through the movement.
"Pull elbows to ribs."
3×10
90 sec rest
Core Stability
Side Plank
3 sets × 30 sec each side. Strengthens lateral core stabilizers critical for spinal integrity under load. Hips stay stacked. Don't sag.
Conditioning
Zone 2 Cardio
15 minutes. Incline walk / stationary bike / rower. Speak comfortably — but feel mildly winded.
End-of-Week Checkpoint
By Week's End,
By Week's End,
You Should:
✓
Understand Proper Bracing
Breath and brace is automatic before every working rep.
✓
Maintain Consistent Barbell Technique
Every rep of every set looks the same.
✓
Feel Confident Under the Bar
Squat, bench, and deadlift no longer feel unfamiliar.