Best training move is linked Powder Snow + Growl or Linked Powder Snow + Odor Sleuth from Spheal/Swinub respectively.
In the dojo, you can get decent exp from Dragon Maze, Team Rumblerock, Ghost Maze, and Team Hydro (B3F), in order of increasing xp yield and increasing difficulty. Best exp in the game is in the deep floors of Western Cave, but that is for much later.
Check the kek shop between dojo runs; it resets every time and you might be able to buy a joy seed from him.
You can also get good exp by holding Goggle Specs and searching for Pokemon traps (question mark traps), and filling the room with gravelerock/throwing items before triggering the trap intentionally. However, if you can't follow that up with a good Powder Snow/Silver Wind/Heat Wave, that is a death wish. Early floors of Northern Range are good for this strategy.