Based on these results, make a training program. Some elements of the training will prevail, but some lag. If you are prone to endurance, it needs to take less time and skill and strength - more. Thus you will achieve the best balance and better results.
Make a training schedule and lesson plan. If you can not do, an experienced coach will help you. Think about what kind of exercise you will perform in the first part of the training, and what is best left for later. Remember that speed drills to perform better in the first place, and against the background of fatigue easier to train endurance.
Get help relief muscle exercises powerlifting, weightlifting and bodybuilding. To strengthen the results in the training program to include classes martial arts - karate, martial arts, and others. This will help to train not only the body but also the spirit. You will become less tired, and you will not have a desire to miss a workout because of laziness.
In addition, remember a few rules:
1. Be sure to get enough sleep, your muscles can rest and recover fully.
2. Training on the individual muscle groups spend with a break of not less than 36 hours.
3. After a workout in any case not eat for half an hour, otherwise the effect will not be.
4. At the very training also need to take 1 5/2 hours, and practice regularly.
Balance your diet, include more fruits, vegetables, eliminate fats and carbohydrates.