Overtraining in armor use bonus

[Tgo01]

I don't understand how this works at all. I've read the Krakiipedia article on it and I just don't understand what it's saying.

So what exactly is the benefit to over training in armor use above what is required to use the armor you are wearing?

Are these benefits alone worth over training in armor use or is it more of a bonus if you're going to go ahead and train in armor use regardless?

[Jeril]

You get more benefit from over training if you are wearing heavy armor. Reducing the armor penalty gives you more dodge DS and makes you better at avoiding SMRs. Through over training you can only reduce the original armor penalty by 50%. You can further reduce that armor penalty by getting a rogue to adjust your armor with evasion but you can only have one armor adjustment at a time, meaning evasion/support/fluidity/stealth/reinforcement/casting.

[Candor]

From play.net regarding the action penalty which the Krakiipedia article refers to:

The action penalty is a percentile subtracted from your chance to perform a maneuver roll.

A maneuver may include anything from dodging elemental wave (often referred to as ewave) and boil earth attacks, to something as mundane as standing up.

[Archigeek]

Standing up blows.

[Latrinsorm]

The action penalty is a percentile subtracted from your chance to perform a maneuver roll....sigh...
Standing up blows.Isn't the recommended position kneeling?