Becoming a three-time NFL All-Pro, Super Bowl champion and MVP doesn’t happen by accident. Von Miller Has been one of the most feared linebackers in the league for over a decade. Now in his first season with the Buffalo Bills, the accomplished pass rush specialist has been used to opposing offenses adjusting his game plan to slow down one of the game’s best speed rushers.
So what physical gifts enable this 6’3” 250-pound elite athlete to excel at multiple positions on the defensive end? For starters, Miller’s explosive speed is nearly unstoppable. His size and strength give him the ability to push offensive linemen around, and his speed — Miller ran an official 4.49-second 40-yard dash during his NFL combine in 2011 — makes him chase opposing quarterbacks. allows to. That’s part of the reason he’s closing in on 120 career sacks in his 11-year career, which was primarily with the Denver Broncos before last season’s Super Bowl-winning Los Angeles Rams, and now the Bulls. Traded with
How fast is Miller? His record 40 catches were held by former wide receiver Antonio Brown and Cleveland Browns running back Nick Chubb. You got it, he’s fast.
Miller is often quoted as saying, “Everybody’s strong, but if I can move better and activate the right muscles at the right time that gives me an advantage.”
Now 33, Miller has fully embraced that late-career mentality as he plans workouts that keep him at the top of his game while maintaining his speed advantage. . He also takes into account the length of the game and how he can sustain performance for four quarters by simultaneously working on his conditioning to repeat that pace in each game. That was more evident than ever after Miller’s impressive comeback in the 2021 season after missing all of 2020 due to a severe ankle injury that required surgery.
Below is one of the daily exercises prepared. D1 Training coaches, Miller added to his training regimen. Within an hour, we were able to hit all the key training principles Miller needs to continue playing at an elite level, especially after an injury. Each of the five training blocks — warm-up, performance, strength, conditioning, cool-down — takes less than 15 minutes to complete but covers every athletic area Miller needs to perform like an All-Pro every Sunday. affects
Von Miller exercises for speed and explosiveness
Vonn likes to hit the power and strength circuit style to maintain the intensity in the workout to mimic the demands required during game after game. So this is what you will see at the beginning of the workout!
Dynamic warm-up (12 minutes total)
Before Miller begins his heavy training, he goes through a full-body warm-up circuit to get his blood circulating as well as stimulate his joints and raise his body temperature.
Hit each stroke 20 yards or :30 seconds.
- High knees + butt kicks
- Shuffle + Carioca (left and right)
- Quad + hip stretch
- Jump for height
- Lateral lungs
- Reverse hamstring stretches.
- Prepare a sprint.
Performance (total 12 minutes)
Repeat the circuit for 3-5 rounds.
- Dumbbell Squat Jumps: 5-10 reps
- Prowler Sled Push: 10-20 yards
Strength (12 minutes total)
- Flat bench dumbbell press: 10 reps
- Incline dumbbell row: 12 reps
- Dumbbell Rear Lateral Raises: 12 reps
- Back squat: 8 reps (using 55-70% of 1RM)
- Single Leg RDL and Cable Row Supersets: 8 reps each
- Each superset is performed for 3-5 consecutive sets until exhausted before moving on to the next. Minimal rest for added conditioning effect.
Core and Conditioning (12 minutes total)
We’ll finish off with HITT-style sprints and medicine ball circuit work for core and conditioning.
- MB Russian Twist (10 reps each side)
- Sprint 20-30 yards
- MB Overhead Toss (10 reps)
- Sprint 20-30 yards
- MB Slam (10 reps)
- Sprint 20-30 yards
Cool Down Stretch (3-10 minutes)
Miller ends his workout with a cooldown stretch. He will then fuel his body with a clean post-workout protein shake or meal.
If you want to fully embrace the post-Van Miller workout experience, take a cold pool plunge to refresh those sore muscles so you’re ready for your next workout!
- Banded hamstring stretch
- Banded quad stretch
- Child’s pose
- Pigeon hip + glute stretch
Matt Kite, BS, CSCS, Director of Education D1 Training, A leading fitness concept that uses the five fundamental principles of athletic-based training to help people of all ages achieve their sport and fitness goals.
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