MS Dhoni has long favoured playing sports to stay fit — badminton and football especially — backed by functional strength work for the squatting demands of wicketkeeping.
📅 The weekly plan
🦵 Monday
Legs & hips- Squats
- Lunges
- Hip thrusts
- Mobility
🏸 Tuesday
Badminton- Badminton 60 min
🏋️ Wednesday
Upper body- Push-ups
- Rows
- Shoulder press
⚽ Thursday
Football- Five-a-side football
🎯 Friday
Core & agility- Planks
- Ladder drills
- Reaction drills
🏏 Saturday
Nets- Keeping drills
- Batting
😴 Sunday
Rest- Rest
🥗 Diet
- Simple home-cooked meals
- Plenty of dairy and protein
- Limited junk food
💡 Key takeaways
- Sports count as training
- Train for your role's demands
- Keep it sustainable
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
