My Workout Plan
Week 116-week gated roadmap · back foot stiffness → separation → integration → pace
16-Week Roadmap
Gate pass nahi hua = agla block shuru nahi
Current week
Wk 1
3 × 4 overs @ 60–70% pace
- Halki walk 10–15 min (optional)
- Stretching
- Zyada paani — 4 litre
- Doodh, dahi, uble ande
- Proper 8.5–9.5 ghante neend
- Full speed bowling NAHI · Hard sprint NAHI · Heavy workout NAHI