Setting up training is very easy. You just have to understand what each kind of training does.
There are 7 types of general training. One of them [team cohesion] help your team build cohesion faster. You can check your level of cohesiveness in the tactics>analysis>team talk feedback screen. The other 6 types of training [balanced, fitness, tactical, ball control, defending and attacking] focus on improving the corresponding attributes of your players. The intensity level is how much workload they will put into training. The higher the intensity, the more likely your players are to improve, but they will also get more tired and could suffer more injuries.
So, my suggestion for general training is: keep it on team cohesion until your team reaches at least a "very strong understanding level". After that, you can safely leave on balanced all the time. The intensity can be high on pre season but should be on average during the season. When your schedule is busy and you have two or more games in a week, change intensity to low. If you have no more than one game in a week, you can change it to high.
Match preparation does exactly what the name says: prepares your team for the next match. So what it does is give your team a small boost in that game in the selected focus area. If you will play a difficult away game, it makes sense to choose defensive positioning. If you are the stronger team and expect to dominate the game, it makes sense to choose attacking movement. If your team is lacking cohesiveness, makes sense to choose teamwork. The important thing to remember here is that match preparation preparation has no long term effects, only affects the next game.
There is a slider to select how much match preparation you wish to do. All the way to the right mean no match preparation, so you get no boost at all. The more to the left you select the slider, the more your team will prepare for the next match, at the expense of general training. If you select the slider all the way to the left, your team will have the maximum possible boost in the next game, but will not be doing any general training (training attributes or team cohesion) in the two days prior to any match.
My suggestion for match training is keeping the slider two clicks from the left during the season, and one click from the right during pre season. Before the more important games you can increase the match preparation if you wish. During the season also select "rest day after match".
And finally, for individual training, you have to know that you don't have to train your players in the role they are playing in your tactic. All individual training do is improving attributes or position familiarity. So, first, choose if you wish to retrain the player to a new position, or if you will train him in one of his natural positions. Then, look at the players attributes, age and potential, and decide which attributes you want him to improve, and which attributes he can realistically improve. Then choose a schedule (a role) that will focus on these attributes.
That's my 2 cents on training, I hope it's helpful.