Physical training

Another plan is just train super hard for a year until all my tiredness of a physical session becomes muscular only

Any physical exercise and sport will be also good for the brain. Just make sure you don't use stimulants like pre-workouts or caffeine just so you don't have a crash when it's time to play poker.

Maybe play poker first then do other activities.

ye you are overthinking man excercise's good under any circumstance. Just make sure you regenarate well e.g. Sauna/massage. When tired just go for a power nap and when you really destroy yourself just drop down limits or go to bed early and play next day

I would say just make sure to do a solid warm-up as outlined in TMGP before playing. This allows you to "reframe" your thought process to one that will be useful/productive towards your goal of playing well.
I find a 20-30 min walk between work/life shit helps clear my head before playing.

I do some street workout with old school parkour guys and get destroyed. But if I dont train for a few days I see myself doing pushups, jumps or punching the wall for every mistake I do at the table

Actually that's a good idea. 10 pushups for every mistake u find doing

Are you into table tennis? ..like into it into it? Or a casual player? Do you know what is your rating?

I play/train with competitive players from the lowest rankings. But I play for fun (no tournaments)

cool. I'm similar. kinda suck and I wanted to get into it a bit more but I was preemptively concerned about things similar to the points you mentioned.

routine, yes mate you need a SOLID diet first and foremost.

Focus on getting enough anti oxidants, nutrients, balance of carbs, protein and fibre in your diet.

If you want the best from poker, you need to fuel your body correctly. If eat crap, your going to feel crap and you wont be your best during your end game in tournaments.

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Swimming is easily the best. Its second best to meditation. Except most people meditate wrong which is really bad for them, where swimming can't harm you (if you don't do too much).