With autoflowers and for that matter photos as well, the simplest form of training that dramatically boost yield is to simply bend the plant over. Bend it over to about 90° and then focus on keeping the main stem horizontal and let the side branches reach up. You end up with a very low plant with lots of exposed colas. Almost like a scrog with out a screen. I have examples in my moby dick diary. I have tried fim and topping and for me, simply bending over yields best results. It does take up a lot more floor space, keep that in mind as your spreading out your plant.
Defoliation on the other hand is kind of an art that you only really learn from experience. When my plant is just about done stretching and is settling in to flower, I will remove fan leaves blocking budding sites. If my canopy is thick and bushy, I will also thin out some leaves to increase air flow around the plants. Once the plant shows lots of white pom poms toward the end of the stretch is about your last opportunity to pluck a large quantity of leaves. After that, I only pluck sickly leaves. I also thin out almost all leaves on the bottom third of the plant. Once my canopy is full, these leaves won't receive any meaningful light and this dramatically improves air flow up thru the canopy.