If you do decide to train hard all four days, it is smart to train easy the following week. Perform specific exercised first and general exercises second. Train the big muscle groups that are specific to your sport. For example, power clean. Perform isolation exercises such as bicep curls later in the workout.
Rest is just as important to progress as training.
Rest allows you to get stronger. When you recover, you adapt to the stresses that you placed on your system during training. Rest helps your body repair and build muscle so you are ready to train again. Choosing a Trainer Experience. It is recommended by professional fitness organizations that you select someone who has experience in the areas that you want to change about yourself.