Thanks to @Wombwell Town:
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Train hard Monday to Saturday and extreme on Sunday after finished games

Goalkeeper:

Monday: Set pieces (Acceleration 5, One on one 5, Aerial 5, Diving 8)
Tuesday: Set pieces (Acceleration 5, One on one 5, Aerial 5, Diving 8)
Wednesday: Technique (Passing 3, Handling 10, One on one 5, Aerial 5)
Thursday: Technique (Passing 3, Handling 10, One on one 5, Aerial 5)
Friday: Physical training (Speed 10, Stamina 5, Perseverance 4, Diving 4)
Saturday: Training match
Sunday: Training match

Defenders:

Monday: Defensive Training (Speed, 2, Leadership 2, Perseverance 9, Tackling 10)
Tuesday: Defensive Training (Speed, 2, Leadership 2, Perseverance 9, Tackling 10)
Wednesday: Interval Training (Speed 8, Acceleration 8, Stamina 7)
Thursday: Interval Training (Speed 8, Acceleration 8, Stamina 7)
Friday: Pig in the middle (Acceleration 2, Passing 10, Stamina 2, Dribbling 9)
Saturday: Pig in the middle (Acceleration 2, Passing 10, Stamina 2, Dribbling 9)
Sunday: Training match


Midfielders:

Monday: Technique (Passing 5, Finishing 4, Dribbling 4, Tackling 8, Set pieces 2)
Tuesday: Technique (Passing 5, Finishing 4, Dribbling 4, Tackling 8, Set pieces 2)
Wednesday: Offensive training (Speed 8, Perseverance 7, Finishing 6, Dribbling 2)
Thursday: Offensive training (Speed 8, Perseverance 7, Finishing 6, Dribbling 2)
Friday: Pig in the middle (Acceleration 4, Passing 5, Stamina 10, Dribbling 4)
Saturday: Pig in the middle (Acceleration 4, Passing 5, Stamina 10, Dribbling 4)
Sunday: Training match

Strikers:

Monday: Offensive training (Speed 7, Perseverance 5, Finishing 5, Dribbling 6)
Tuesday: Offensive training (Speed 7, Perseverance 5, Finishing 5, Dribbling 6)
Wednesday: Technique (Passing 5, Finishing 6, Dribbling 5, Tackling 5, Set pieces 2)
Thursday: Technique (Passing 5, Finishing 6, Dribbling 5, Tackling 5, Set pieces 2)
Friday: Interval training (Speed 3, Acceleration 10, Stamina 10)
Saturday: Interval training (Speed 3, Acceleration 10, Stamina 10)
Sunday: Training match