I am an absolute beginner. How can I start with this kind of training?
To begin with this training simply lower the weight more slowly than the speed at which you lifted it. For example when you do a squat as you're lowering yourself lower yourself (squatting down) do it at pace that take about 4 seconds. So as you're lowering count in your head one-one thousand, two-one thousand, three-one thousand, four-one thousand. At this point you should be at the bottom ready to stand back up, and you should do the lifting yourself back up part quickly (less than 1 second). Hope that helps.