Try to do your training after the last match of the day, if you have a late match check how soon the next day match is,if close don't train that day, or just do the lightest a few hours before the match the night before.watch as many matches as you can and make friends with other managers so you can gift them and they will gift you back!, you really do need them. Some manages may disagree but I wouldn't bother with friendlies but that's up to you, personally it just drains your players condition and for a non paying player you are just weekening your team for your next match.