Do 5 hours of the Voltaic Beginner then intermediate then advanced kovaak's playlist every day. make sure you have an arm rest.
Play a carry duelist and int on attack until you get good enough at entering site and getting at least one kill, then play like a rat on defense. Make sure you're not "hoping" people aren't playing in a certain spot, make lineups with your character or ask for util to clear spots in order to meet the conditions for your entry, or take educated gambles if you feel confident
Don't blame your teammates if they're bad, nor expect anything out of them; just overcompensate by doing more than you're supposed to
radiant smurfs don't expect their teammates to do anything for them and they still go from iron to immortal in days, so if your goal is to go pro then you should aim to be able to do the same no matter what rank you're in
(Disclaimer im not pro but this is how I got from Iron to ascendant3 so I hope its a start)
good luck