6 am – wake, 6 15 am – hydrate, 6 30 am – mobility routine, 7 am – balanced breakfast, 8 am – cardio session, 9 am – strength training, 10 30 am – skill drills, 11 am – cool‑down and foam roll, 12 pm – protein‑rich lunch, 1 pm – power nap or rest, 3 pm – active recovery walk or light swim, 5 pm – focused practice or tactical drills, 6 pm – nutritious dinner, 7 pm – gentle stretch or yoga, 8 pm – mental rehearsal or visualization, 9 pm – unwind with light reading or music, 10 pm – bedtime routine, 10 15 pm – lights out.