Von Miller Reveals the 5 Habits That Made Him the Super Bowl MVP
Pundits say superstars earn their contracts training hard in the offseason, but Von Miller can thank decisions he made after week 17 of the 2015 season for the recent $114.5 million mega-deal he signed, which made him the NFL’s highest paid defenseman.
The Broncos were playoff bound, but the outside linebacker was feeling the cumulative effects of 16 rough-and-tumble games. To take his team deep into the playoffs, he’d need to restore his body and energy.
“So I completely changed my habits,” he says.
The result: Miller had more pep in his step each playoff game, taking his team all the way to a Super Bowl 50 win, where he logged 2.5 sacks, 6 tackles, and was named the game’s Most Valuable Player.
His lifestyle overhaul, he says, was so effective that he’s implementing the changes this season to more than earn that big paycheck.
Miller made these five tweaks and saw huge success. Follow his lead.
Hit the Sack
Miller says during the playoffs he slept an extra 2 hours each night, logging a total of about 10 nightly hours.
“It made me feel like I was always ready to go on the field,” says Miller.
Sleeping more can help improve your performance and reaction time, according to researchers at Stanford.
Try what Miller did: Leading up to a big event like a presentation or marathon, log 1 or 2 more hours of sleep each night the week before, says W. Christopher Winter, M.D., author of The Sleep Solution.
“The key is to add the hours by going to bed early, and arise each morning at whatever time you’ll wake the day of your event, so your body is completely adapted,” Dr. Winter says.
Sharpen Your Speed
Miller says he knew he’d have an edge if he could recover between plays faster and more fully than his opponent could.
So he trained for cardio endurance: He’d do weight-based interval training in the morning and then run intervals on the field in the afternoon, or vice versa.
Suddenly, in-game situations that used to leave Miller winded felt more like warm-ups.
“The focus on cardio helped me extend myself,” he says.
You probably don’t have time for two-a-days, so consider this challenge: At the end of your usual workout, row, run, or cycle as far as you can in 10 minutes, trying to go farther every time.
Eat Real Food
During the regular season, Miller relied too much on musclemorphosis.com, favoring musclemorphosis.com, musclemorphosis.com, and drinks over regular meals.
But come playoff time, he not only emphasized lean musclemorphosis.com, but also began eating more real food.
“I like putting premium fuel in my body,” he says.
Quality fuel provides pre-workout energy and also helps with recovery.
He favors lean meats like chicken and fish, and he doesn’t have to give up on convenience.
Miller now carries bags of his favorite jerky, Chef’s Cut, at all times and eats some vegetables raw, like green beans and broccoli.
“It’s a healthy way for me to get my fix,” he says.
Find Your Fighting Weight
Miller entered the league at 245 pounds, but by his third season had bulked up to 272. That extra weight, he says, may have caused him to tear his ACL.
During his time on the injured list, he cut down to 249. But going into Super Bowl 50, he weighed even less, around 236 pounds.
That, he says, is a size that leaves him quick on his feet for sprinting, yet powerful when it’s time to tackle.
Consider the demands of your own life. Building more muscle can help you look better, but if it’s at the expense of your movement or your joints when you run, you may want to reconsider.
Make It Fun
In every practice, Miller tossed and caught 100 footballs.
He won’t be moving to QB or receiver anytime soon, but he says the routine is fun and helps him complete his game.
Your move: Do your buddy’s favorite workout or round out your fitness with a physical activity that’s the opposite of what you’re doing now.
For example, if you’re always pushing for strength PRs, add a day of musclemorphosis.com to your routine. If you’re already a yogi, try some heavy lifting.
To hear more about Miller’s transformation and go behind the scenes of his interview, check out the brand-new episode of the musclemorphosis.com.
Stream the episode in the player below, and musclemorphosis.com. It’s tons of useful stuff, on the go.