Day 2 — Tempo Endurance

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

Lesson Overview

Today is about building endurance without rushing.

Instead of nonstop circuits, this session uses controlled reps, steady breathing, and shorter rest periods to keep your heart rate elevated while maintaining good form.

You should finish this workout feeling worked and warm, not exhausted.

Purpose of Today’s Workout

• Build stamina without joint stress

• Improve muscle endurance

• Maintain movement quality under fatigue

• Increase confidence with sustained effort

This is a controlled grind, not a sprint.

Strength & Movement Work (≈45 Minutes)

Rest 30–45 seconds between sets.
If breathing feels very elevated, take a few extra breaths before starting the next set.

The goal is steady effort, not rushing.

Goblet Squat

• 3 sets of 15 reps

Coaching Cues

• Hold the weight close to your chest

• Brace core before each rep

• Lower slowly for about 3 seconds

• Stand up smoothly

• Knees track naturally over toes

• Chest stays tall

Dumbbell Row

• 3 sets of 12 reps per side

Coaching Cues

• Support one hand on a bench if needed

• Pull the dumbbell toward your hip, not your shoulder

• Pause briefly at the top

• Lower under control

• Keep spine neutral and neck relaxed

Step-Ups

• 3 sets of 10 reps per leg

Coaching Cues

• Step fully onto the box or platform

• Drive through the heel

• Stand tall at the top

• Step down slowly and under control

• Do not drop back down

Shoulder Tap Plank

• 3 sets of 10 taps

Coaching Cues

• Start in a strong plank position

• Slowly tap one shoulder at a time

• Keep hips as still as possible

• If too difficult, widen feet or perform from knees

• Breathe steadily

Cardio Finisher (15 Minutes)

Option

• Stationary bike (preferred)

• Or treadmill walk

How to Do It

• Maintain a continuous, moderate pace

• You should be able to talk in short sentences

• Breathing elevated but controlled

Focus Cues

• Relax shoulders and grip

• Keep posture upright

• Find a rhythm you can maintain for the full 15 minutes

How Today’s Workout Should Feel

• Heart rate stays moderately elevated

• Muscles feel tired but responsive

• Breathing is steady, not panicked

• You feel like you could repeat this session later in the week

If movement starts to feel rushed or sloppy, slow the tempo or extend rest slightly.

Why This Day Matters

Tempo endurance days:

• Build stamina without excessive joint stress

• Improve movement quality under fatigue

• Help you recover faster between efforts

• Support fat loss through sustained work

This day balances the circuit-style session and prepares you for longer efforts over time.