I try to train every day, give or take a day every two weeks or so.
Though I'm sure every training day would be fine.
I saw results immediately, every week I've PR'd since I started.
Though numbers are up and down day to day, they've been consistently higher every two weeks or so.
My logbook from Wednesday last week:
Fr. Squatz - 60x5, 100x5, 120x3, 140x1(felt super easy, so I decided not to waste energy and just moved up), 150x3.
B. Squatz - 150x3, 160x2, 165x1
In kilos of course.
So, 4-ish, really easy sets, 2 crisp but challenging sets, and 2 max attempts.
Easy squeezy. Though it could be more or less depending on how I feel.
I think the key is to keep the speed high, like you can see in my log excerpt there I only worked up to my 3RM for a 1RM on that day, because that's the weight that started to slow down. I didn't care that a couple days earlier I hit a fast triple with the same weight, I knew I was a bit fatigued so I didn't push it. It paid off in the end too because that day I had enough in the tank to hit a Snatch PR. I think those grinders really take it out of you more than they benefit in the end anyway.
As for tendon issues and mobility work, let me just say that Weightlifting has really made me a Kelly Starrett fan, lol.