http://www.fmformation.net/downloads.php?do=file&id=12

the training in there is very very good.......the most popular one...(think you have to sign up first) but the site is good aswel

They are pretty much your standard training schedule - put defenders with high for defending training, no gk training etc . . .

It's easy to get a screenshot of a player improving, even the older ones. They'll go down the next month again or when a player is injured. The best way of seeing if the training is working is to go to the end of the season and click on a stat to see how it has progressed over a season, taking into account things like injuries or how often they play. Players' stats improve a lot more quickly if the player is involved in first team action. (especially the younger players)