I usually get around 250/300 grams dry every 3 months in a 0.64m² box. In a bigger box, you can do more... No specific technique, it's my favorite. Although sometimes I do topping and occasionally LST, main lining, etc. A plant needs to be fed properly to grow at its best, and that's the first thing to learn, in my opinion.
Let's say that to maximize yield, you should either SCROG a single plant that covers the entire box or go for a Sea of Green. The Sea of Green involves filling the entire box with small pots to fit as many as possible. With SCROG, I don't think you'll be able to stay within 100 grams a month, while with a Sea of Green, you can.
This depends on the growth times; the plant you SCROG will have a much longer vegetative phase, and the bending work needs to be meticulous. Meanwhile, for SOG, you can use either autoflowering or photoperiodic plants, and you can use a 12/12 light cycle from seed for both.
There are so many varieties; you need to consider speed and yield. For SOG, faster autoflowering strains work well, even though they don't have a huge yield, but they're perfect for staying small. On the other hand, for "normal" cultivation, it's better to go for XXL autoflowering strains. The photoperiodic ones have a high yield but take longer, so for SOG, it's better to start them with 12/12 light.