I’m training a female muay thai fighter, both in Muay thai and now starting to strength train her.
Her first problem is that is can not gain anymore weight, she needs to stay in that weight class she is in now.
Her second problem is that she don’t have much time to train strength training, due to school, muay thai, and cardio training.
Third problem is that she in general have no real strength.
My first plan was to is to give her a deadlift, squat, military and other upper body execises 5x5 program.
for about 3 months until she has some muscles and then incorporate some explosive movement.
But may that is to hard for her, so maybe a 8x3 program.
The problem is that she can not gain any weight, she has to replace fat with muscles.
So she will been at the same weight, just alot stronger.
I wanna keep the fairly volume low, so she does not get to “bulky”