Hi Anthony William Murray,
Thanks for reaching out using Apple Support Communities. Here to help.
We understand you are seeking tips for improving your experience with Dictation and Voice Control on the Mac.
When you say you have attempted to train it, are you referring to Vocabulary or Commands, found in System Preferences > Accessibility > Voice Control? This is a good way to help the system learn phrases you use commonly. More information regarding these and other Voice Control functionalities can be found in the article below.
Use Voice Control on your Mac
Some microphone related troubleshooting is provided in the article below. Ensure nothing is blocking your microphone, and that the input volume is adjusted to a high enough level. You can check this in System Preferences > Sound > Input. You may also consider using an external microphone such as a headset, to see if this microphone is picking up your voice better than the internal microphone.
If your Mac doesn’t recognize text and commands you speak
Hope this helps! If we can clarify anything further, please let us know.