Week 1: Connective tissue remodeling: 2× 7 reps, 5151 tempo Week 2: Hypertrophy with heavy slow resistance training (HSR): 3× 8–12 reps, 3131 tempo Week 3: Strength training: 3× 5–7 reps, 3111 tempo Week 4: Neuromuscular endurance training: 3× 15 reps, 1010 tempo Repeat
