As usual, make sure you have a strong midfield. Against a stronger opponent, I tend to play a 5-1-3-1:

---------AMC
---MC--MC--MC
---------DMC
DL-DC-DC-DC-DR
----------GK

That's right - I don't even bother with a ST. If you don't have an AMC, then use an ST and make him move as close to your midfield as possible. You want your players to play very compact to suffocate the other team.

Team mentality - DEFENSIVE
Focus passing - THROUGH THE MIDDLE
Passing style - SHORT (because you don't want to give the ball away)
Force counter-attacks - OFF (because you don't want to invite the opposition into your half)

Pressing style - HIGH
Tackling - NORMAL (don't choose Hard, that will just give away penalties and free kicks)
Marking - ZONAL (since your team has covered defensive areas, so they will not tire out as quickly)
Play offside - OFF (poor teams are bad at springing the offside trap, so don't do it)

I've used the above a few times and have managed to beat teams this way. One time was 1-0 win, another time 2-1 win. Three other games were draws.

Obviously make sure everyone's condition is 95%+ otherwise they will tire out quickly.
Make sure their morale is at least Very Good. Maybe give the defenders and midfield morale boost to Superb.

Good luck!