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do some plyometric trainings. Just make sure you have a strong joints and tendons when doing plyometric training because you will be adding a lot of stress on them and if they are weak you can be injured which may even cause delays in seeing improvements.As far as training goes , be more focus on lifting weights that are 85% of your max rep, and focus on speed and quality of your exercise. The faster you're able to lift he weight the more stress you put on the muscle and the stronger they become.

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