Training grounds counts as an activity but allows you to get experience without doing a mission. the exp gained is determined on the roleplay value/ detail/effort you put into it. You are free to do whatever here.
The training grounds can be used for:
Sparing (with an npc or another player)
Learning a jutsu/mastering it
Working on shuriken throws
Basically has anything a ninja could want/need
once done tag me so I can close the thread and review it to determine how much exp is earned