Meditation: For every week of meditation you get Vitality and Stamina +20 and Blade Points +2. While you are training you are free for anything.
Weapon Training: For every week of Weapon Training you get +15 all stats Blade Points: +5 ( Shinigami and Quincy need to do this training for at least 5 weeks to obtain transformations) While you are training you cannot post in Saga's or Arcs, but you may spar, battle, and quest.
Basic Training:For every week of Basic Training you get Strength and Speed +10, Vitality and Stamina +5. While you are training you may post in sagas and quests. You also may spar.
Guide Training: Only for 2 weeks at a time. Must wait another 2 weeks to again.
Training with a Guide gives you + 5 extra to a specific stat along with the current Training and 10 more BP. Allows anyone to gain Kidos through training while in Guide Training and Vizards to gain Hallow Forms.
Zanpakuto Training does not apply to this.
NPC Guides:
Urahara(+5 Strength, Kido) Earth, Hiyori(+5 Stamina, Vizard) Earth, Karim(+5 Vitality, Vizard) Earth and Yourichi(+5 Speed, Kido)Soul Society.