Sit on the edge of your chair or other support. Grab your backpack and fill it textbooks, laptops, whatever heavy object you can find and fits in your backpack.
I agree with Julez, using a fast rep speed on the concentric part of the lift is ok for sports that require power.
To get your body used to working out again you should start one of the beginner routines on this website.
Now I am not saying go to failure on every exercise, on every set as this would quickly result in overtraining.
My GVT was 10X10 with 60 second rests between sets.
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