If you are at low levels (1-4) check a guide I wrote (it's in my signature) and if you have some questions copy/paste and post there.
Also you can use the search button upper-right with key words like "power training" "fast trainers" "nordgen" .

It's not so easy and simple (and cheap) to do it right. You must study, practice maybe keep some records and be patient. But it's worthy and remember that everything it's difficult in the beginning.
