Endurance Focus

Iron Fox Community Program
Parabellum Training System
Coach Rich

Track Overview

The Endurance Focus is designed for people who feel easily fatigued, out of breath, or low on energy during the day.

This track helps rebuild your stamina, improve conditioning, and increase your ability to move for longer periods without feeling drained—especially important if you spend most of your day sitting or inactive.

The goal is to build capacity, not punish your body.

Day 1 — Circuit Style

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance Focus
Coach Rich

Lesson Overview

Day 1 introduces circuit-style training to build work capacity, stamina, and confidence with movement.

The focus is on steady effort, controlled breathing, and maintaining good form as fatigue builds. This is not about speed — it’s about consistency.

Endurance Training Guidelines

• Goal: Improve stamina, burn calories, increase work capacity

• Rest: Minimal between exercises

• Move at a pace you can sustain

• Focus on breathing and posture

• Quality reps always come first

Circuit Training (≈45 Minutes)

Move through the exercises in order.
Rest 30–45 seconds between movements if needed.

Bodyweight Squat

• 3 rounds of 15 reps

Coaching Cues

• Keep chest tall

• Sit between hips

• Move with control

• Breathe steadily

Incline Push-Up

• 3 rounds of 10 reps

Coaching Cues

• Body stays tight from head to heels

• Slow, controlled descent

• Use an incline that allows clean reps

• No sagging hips

Lat Pulldown

• 3 rounds of 12 reps

Coaching Cues

• Smooth, controlled pulls

• No momentum

• Pull elbows toward ribs

• Control the return

Walking Lunges

• 3 rounds of 10 reps per leg

Coaching Cues

• Short, controlled steps

• Upright torso

• Front heel stays planted

• Move with balance

Plank

• 3 rounds of 20 seconds

Coaching Cues

• Brace abs

• Keep hips level

• Do not sag or pike

• Breathe through the hold

Cardio Finisher (15 Minutes)

Interval Walk

• 1 minute fast pace

• 1 minute easy pace

• Repeat for 7–8 rounds

Focus

• Stay relaxed through shoulders

• Breathe rhythmically

• Keep effort controlled