Welcome to the Forums.
I don't play tournaments, so I wouldn't begin to offer advice on your game.
You could post hands that you're not sure about in the appropriate Tournament Forum. People could then give you specific advice.
Read the stickies in the appropriate Tournament Forum. They contain a ton of useful advice.
Maybe read a book or three. You could visit the Books and Publications Forum for suggestions. (Use the Search feature. The question about which book(s) would be best for you has been asked many times before.)
Maybe watch some videos. There will be videos posted by other 2+2-ers in the tournament forums. Or you could think about joining a training site.
Definitely read hand histories posted by others.
Oh, and lose the hyphens.
Good Luck