Prescription:
In Season: 2x10
Off Season: 3x10
Cadence: up quick.
Progression: Once you achieve the above sets and reps EASILY & with perfect form with 5lbs (at ankle level), you can move to the next progression! Click the "Goal Achieved" button in the upper right!
You should NEVER strengthen into pain, unless directed by a medical professional overseeing your personal case.