Six-Week Muay Thai Power-Endurance Block With Patellar Tendinopathy
Nadia is a 31-year-old Muay Thai fighter, 70.5 kg, competing at 70 kg in six weeks. She trains pads and clinch three times per week, runs twice, and lifts twice. Her current conditioning is 10 x 3-minute pad rounds with 60-second rest, but she fades in rounds 4-5 and her coach wants more 'power endurance.' She has patellar tendinopathy on the left, which is 2/10 with jumping and deep lunges but settles overnight. She has no access to a lab and uses RPE. Her weekly schedule has only two 60-minute strength/conditioning slots in addition to skills. She wants to add daily extra conditioning and cut 1.5 kg, though she is already at fight weight. She asks for a six-week plan that does not worsen her knee or leave her flat on fight night.
1. Design the six-week block across the two S&C slots and justify the sequence.
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Use a six-week block with two S&C slots: Day A strength/power and Day B conditioning/power endurance. Weeks 1-2 build strength and aerobic base. Day A: trap-bar deadlift 3x5 at RPE 7, split squat 3x8, pull-up 3x6, Pallof press 3x10. Day B: 6 x 3 min bike or bag intervals at RPE 7 with 90 s rest. Weeks 3-4 shift to power: Day A trap-bar 4x3 at 75-85%, med ball rotational throw 4x3, kettlebell swing 4x8; Day B 10 x 30 s bike sprints at RPE 9 with 90 s rest. Weeks 5-6 emphasize power endurance and taper: Day B 5 x 3 min pad rounds at fight pace with 60 s rest; Day A 2x3 med ball throws and 2x5 deadlift at 70%. The sequence builds a base before intensity because she fades late and has a tendon issue; high intensity without base would add fatigue without improving repeatability.
2. How do you manage the knee and the requested 1.5 kg weight cut?
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For the knee, avoid deep lunges and high jump volume; use isometric wall sits 3x30-45 s, slow eccentric step-downs 3x6, and monitor pain. Keep pain no higher than 2/10 during exercise and settled within 24 h; if it increases, reduce load or range. For weight, she is 0.5 kg above fight weight, not 1.5 kg. Cutting 1.5 kg would be unnecessary and could impair performance. Maintain weight, focus on hydration and composition, and plan only a small supervised cut if needed. Adding daily extra conditioning would add fatigue without addressing her late-round fade; one low-intensity walk or bike session is acceptable only if recovery markers remain stable.
3. Outline the taper for the final 10 days and the readiness checks you would use.
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Reduce total S&C volume by 40-50% in the final 10 days while keeping 1-2 short high-intensity efforts. Make the last hard session 5-6 days out; in the final 3 days use light skill, mobility, sleep, and nutrition, with no new exercises. Check resting HR, HRV, sleep, knee pain, and body mass. The aim is to arrive sharp rather than flat: if resting HR is elevated or sleep is poor, remove the remaining conditioning. Do not use additional conditioning as a weight-making tool.