It does not matter very much which you choose. You could train attack, strength, and defense individually for 20 minutes each or train controlled for an hour and you will get the same amount of exp. You get 4 exp per hit training individually and 1 1/3 exp training controlled. There are two problems with this though. On one hand,the whip can't train strength, so controlled seems like the better choice. However, getting a full attack level instead of one third of a level in each stat could help you train faster. Its really up to you. I would train controlled if you don't have a d scimmy.