Muay Thai First 90 Days Plan & Progress Tracker

Mat Manual companion guide to "Muay Thai: A Beginner's First 90 Days." Twelve weeks, in order, with boxes to check. Your kru's class plan always wins over this page when they differ.

Name: ______________________________ Gym: ______________________________ Start date: ______________

How This Plan Runs

• Two or three classes a week carries the whole plan. Home sessions are 20 minutes, on off days.
• Check a box when the work is done, not when it is scheduled. A missed week is repeated, not skipped past.
• Doses are targets for the end of each month, built toward gradually. If a dose hurts a joint rather than tiring a muscle, stop and tell your kru.
• Wrap your hands for every session in this plan, class or home shadow work with gloves on. Bare-knuckle shadowboxing is the one exception, and even then, no contact.