I suggest instead of benching players for being in the blue, perhaps re-adjust their Ice-Time, such as moving a player on the PK First line down to the Second if they are not necessary. I tend to go with an 20 Man Roster. I highly recommend tailoring the Training to Goaltenders, if you have a Workhorse, take it easy on him, and his back up push him hard to stay in shape. With Defense I recommend going all Hard Defensive Training, to keep your Older guys sharp on the Defensive end of their game. Forwards you have to make the Distinction for yourself.
Well I hope that helps.