HI, I´ve found this video http://www.youtube.com/watch?v=ESB8egtXtGg&feature=related first, at 3:44 it is another session with another group, right?! or the same group doing an 4 hour training??? than the main question is how can i get the best effect doing a circiut or thing i should not do before one? things i shouldn´t do that day like cardio training, on court, off court?,... just to get the best effect and how long should it be at least ??? and after such an training to do some weight training like in the video or warm down and home^^? many questions and hope someone can answer some of them greetz