I answered this.
Once you are out of the Tournament, do not play your starters in the scrimmage. UNLESS, they fouled or got hurt, and are only near the 30 minute mark for the week.
Aim for you players to get around 60 minutes a week.
You can train gameshape if you like, I wouldn't, but you could.
You could get a doctor with Massage speciality, so that if you abuse your players, like you have, you could still get a generous gameshape update.