Hi Fire Rose,
As a starting point, have you looked at our archive of articles for tactical athletes? https://uphillathlete.com/tactical-training/
The ideal of course, would be 1:1 coaching, but I know that’s not an option for everyone. Have you thought about booking a one-off phone consultation with a coach? You could ask all your questions and get detailed answers for your specific needs and situation. I’ll also reach out to the coaches to see if they have any general recommendations.
This is an article by coach Alexa Hasman about the physiological factors in play for women doing strength training: https://uphillathlete.com/female-athlete/strength-training-female-athlete/
Here’s one on training grip strength: https://uphillathlete.com/ice-climbing/ice-climbing-training-grip/
Does that help?