I've made a power training tool which can answer your questions. See the picture below.
It calculates how many greens are needed to train your player, based on the player his current skills, age and the drills you select.
The values are based on Fast Trainers with an age of 18-21. As mentioned before here by others, they all train at the same speed at these ages.
The results may be a bit off when you are training a slower trainer.
Also note that a players might jump in pricegroup every season. The value drop isnt consistent. So in a new season he can become even a better fast trainer than he is now.
Last: There is still a bug inside this version where it skips calculating the greens when a drill average is exactly 20% / 40% /60 % etc. at the start of the drill. just keep that in mind.
My advise would be to only train your FT at an age of 21. Then you can really pump their white skills. My team in the thread I've linked is made without tanking or spending money. Purely by efficient Green Packs management.
As for your question with the Special Ability. That depends on which drill you use. It is wise to train the drill with the lowest average drill % as it will be the fastest.