Have trackstand down yet?
Assuming that you have, 1st gear do fine. ([edited: 2nd gear is best for training.])
The weight shifting is very important in trials. Have always your weight on your feet not on hands.
For fornt wheel lifting you should try both, clutch and thortle lifting.
For thortle ups use your weight to compress your forks and when susp. rebounds follow the rebound movement w/ your body and blib thorthle.
Don