Which of these two options is the best way to get the best training results (new skill points) ?

1) Play 1 league game + 1 friendly game .... but no other training (practice match, cardio nor stretch) at all.

2) Play 1 league game + do training.... but no friendly game


Basically, what is the best way to get training? should i opt for a friendly or do training (and in that case, should i do all three of them)?