A. Week 1: 4 sets of 4-6 with a normal tempo
Week 2: Same weight, 4 sets of 4-6 with a slow eccentric (4-5 seconds)
Week 3: Same weight, 4 sets of 4-6 with a 3 sec pause at mid range during the eccentric
Week 4: Same weight, 4 sets of 4-6 with a 3 sec pause at mid range during the concentric
Week 5: Same weight, 4 sets of 4-6 with 3 second pauses at mid range during both the eccentric and concentric
Week 6: Add weight
Or
B. Week 1: 4 sets of 4-6 with a normal tempo
Week 2: Same weight, 4 sets of 4-6 with a slow eccentric (4-5 seconds)
Week 3: Same weight, 4 sets of 4-6 with three 2 sec pauses The first one in the upper third of the range of motion, the second at the mid-point, and the third in the bottom of the rep.
Week 4: Same weight, 4 sets of 4-6 with three 2 sec pause during the concentric The first one in the bottom third of the range of motion, the second at the mid-point, and the third in the upper of the rep.
Week 5: Same weight, 4 sets of 4-6 with six 2 second pauses. Use all pause positions during both the eccentric and concentric
Week 6: Add weight