First Fight Ready: 8-Week Plan
29 pages: eight one-page weekly sheets for a first interclub or novice bout. No weight cutting. Not medical advice.
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Not medical advice. Get medical clearance before you start and before you compete. Your coach and the event's rules come first.
First Fight Ready is a 29-page fillable plan for your first interclub, novice or amateur bout. It doesn't replace your gym: you write your coach's sessions in first, and the plan keeps the build, the sparring, the rest days and fight week in order around them. £9.
Key facts:
- £9, one-off. A4 PDF, 29 pages, fillable on screen or printable.
- Eight one-page weekly sheets, a coach agreement, a sparring ramp and a head-knock rule from the UK grassroots concussion guidelines (re-read 23 October 2026).
- Fight week day by day, a fight-day kit list and timeline, a game-plan sheet and a debrief.
- For adults. No weight cutting and no supplements.
- Not medical advice. Get medical clearance before you start and before you compete. Your coach and your event's rules come first.
Illustration mock-up - the guide is a PDF download.
Who it's for
- Adults with a first interclub, novice or amateur bout booked or planned with their coach.
- Fighters on a Thailand camp who want to log the camp timetable and protect their rest day.
It isn't for juniors (they follow their club's and governing body's guidance), and it isn't a strength-and-conditioning programme.
What's inside
- Before you start: medical clearance first, a coach agreement sheet (event, rules, weigh-in, division at your normal training weight), what a first fight actually is, your event's rules sheet, how the eight weeks are built, session types, a weekly template and the sparring ramp.
- The eight weeks: one sheet per week with that week's focus, AM/PM sessions, rounds and effort, daily energy, sleep and soreness, an optional weight check, a watch list and room for your coach's notes.
- Look after yourself: warning signs and a niggle log, eating to train from NHS guidance, and what the plan does and doesn't do about weight.
- Fight week and after: day by day, a kit checklist and fight-day timeline, a game-plan sheet, and a post-fight debrief.
Page previews
Every page in the PDF, with its page number:
Before you start
- p4: Before you start
- p5: Coach agreement sheet
- p6: What your first fight actually is
- p7: How the 8 weeks are built
- p8: Session types, in plain English
- p9: Your weekly template
- p10: The sparring ramp + the head-knock rule
The eight weeks
- p12: Week 1 of 8: Foundation
- p13: Week 2 of 8: Volume up
- p14: Week 3 of 8: Find your game
- p15: Week 4 of 8: Intensity rises
- p16: Week 5 of 8: Peak week
- p17: Week 6 of 8: Sharpen
- p18: Week 7 of 8: Taper begins
- p19: Week 8 of 8: Fight week
Look after yourself
- p21: Recovery, warning signs and when to stop
- p22: Eating to train
- p23: Weight: what this plan does and doesn't do
Fight week and after
- p25: Fight week, day by day
- p26: Fight-day checklist, kit and timeline
- p27: Game-plan sheet
- p28: After the fight
- p29: Sources and dates
Price and what you get
| Price | £9 |
| Format | A4 PDF, 29 pages, form fields for typing; print the weekly sheets as you go |
| Updates | Corrections to this edition are free for buyers |
Sources
- Atlas-First-Fight-Ready-8-Week-Plan.pdf, built 23 Oct 2026: page count and contents.
- UK Concussion Guidelines for Non-Elite (Grassroots) Sport, November 2024, re-read 23 Oct 2026: https://sportandrecreation.org.uk/files/uk-concussion-guidelines-for-non-elite-grassroots-sport---november-2024-update-accessible-version-061124084259.pdf
- IFMA Rules & Regulations v3.057, Rule 15, read 23 Oct 2026: https://muaythai.sport/wp-content/uploads/2026/05/IFMA-Rules-and-Regulations-v3.057_110526.pdf
FAQs
Who is First Fight Ready for?
Adults preparing for a first interclub, novice or amateur Muay Thai bout with a coach. It is written around your gym sessions, not instead of them. Juniors should follow their club's and governing body's guidance.
What do I get?
A 29-page A4 PDF with form fields: a coach agreement sheet, your event's rules sheet, eight one-page weekly sheets, a sparring ramp with a head-knock rule, a niggle log, eating-to-train notes from NHS guidance, fight week day by day, a fight-day kit list and timeline, a game-plan sheet and a debrief.
Does it include weight cutting?
No. It gives no weight-loss targets or weight-cutting methods. It asks you to choose your division with your coach at your normal training weight, and to pick a different division or a later fight if you can't make one by eating sensibly.
Is it medical advice?
No. It is general information. Get medical clearance before you start and before you compete. Your coach and your event's rules come first.
How much is it?
£9, one-off. It is also in the Full Kit Bundle (£19.99) with the Thailand Camp Planner and Buy It Once.
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