What are the trainings in English? I understand it all except for Video Analysis

P.S: What if my trainings are not all 3 whistles yet? Will that make any difference?

How does the Bonus system work anyway? I just work my whole squad out (so I'm sure there are 4 mids, 4 defs, 4sts) multiple times till the bar fills. Also, does the bonus bar fill more if you train more players? Will training 12 midfielders raise the Possession bar higher than training 4 midfielders?