I am in your rating range and follow this study plan; it has taken me from 1285 (OTB) last year to 1510 now.
http://becomingachessmaster.com/study-plan/
Want to gain rating back
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Hello guys i am a chess player my name is steve Mizzi and i have a fide elo of 1409 before it was 1474 and i had decreased alot of points because of bad play and form now i train and play alot of games to get better for an upcoming tournament is september what can i do so i ensure i gain rating and not play badly . Thanks.