54 MensHealth.com | December 2016
Dustin Bradford/Getty ImagesLast season, the Denver All-Pro
made some changes to gain a step.
They helped him win a title—and
he swears by them now. By James NosekVon Miller:
How an MVP
Gets Better
Sharpen Your Speed
Von 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 warmups.
“The focus on cardio helped me extend
myself,” he says. You probably don’t have
time for two-a-days, so consider this chal-
lenge: At the end of your usual workout,
row, run, or cycle as far as you can in 10 min-
utes, trying to go farther every time.Eat Real Food
During the regular season, Miller relied
too much on supplements, favoring pro-
tein powders, bars, and drinks over reg-
ular meals. But in the playoffs, he not only
emphasized lean protein but also began
eating more real food. “I like putting pre-
mium fuel in my body,” he says. Quality
fuel provides preworkout 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.Make It Fun
In every practice, Miller tossed and caught
100 footballs. He won’t be moving to QB
or receiver, 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 exam-
ple, if you’re always pushing for strength PRs,
add a day of yoga to your routine. If you’re
already a yogi, try some heavy lifting.GAME CHANGER
Miller elevated
his play by altering
his routine.
Fitness + Muscle