When u lift weights and your looking for strength try lifting your max a few times it will increase your strength more than doing multiple reps of a lesser weight. And since you can lift a fair among right now and are worried that you will be slowed down, all I can say is practice. What ever MA you do doing it again and again builds up muscle memory and and cuts out unnessesary movement. Thats when your speed will start to steadily increase.
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