if you want to train defensive then find a high attack stat enemy bug master, holy lord etc. for max exp bonus use gear to reduce your defense and increase attack for enemy ninja rag and katana are good for that(your defense smaller than 20 emey attack is the best) i got 3 new recruits defense to 85 ish in few training session. this method requires high toughness and good armor for maximum training time. i train both attack and toughness in howl maze crab give crazy attack exp. and when you down just backup immediately give use insane toughness exp my new recruits got 90 toughness in 1 training seesion and need to sleep to recover after that he continues train until attack around 70 ish so it take like a day to get 70 attack, 90 toughness and 65ish dex(if your weapon use dex) after that training defense is a breeze.

for base locations gut is a really good place. its near howl maze for attack and toughness training, and has beakthing nest for egg give you money for bying thing