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"But if I can move better and activate the right muscles at the right times, that gives me an advantage." Fortunately, you don't need to be a freak athlete like the Super Bowl MVP to put his training principles to use. Miller does not rest between exercises, but you can rest for 30 seconds between exercises if you need to.If you're looking to increase your overall explosive ability and Miller put together a workout exclusively for . Do three circuits, resting three minutes between each circuit. You can increase weight once your sets starts to feel easier. How to do it: Hold the weights at your sides with your feet shoulder-width apart and your toes facing out slightly.
What to do: 12 reps for each set, 1 set for each round. Take a dumbbell in each hand and bring your shoulder blades back, and row the weights to your side.If you have a partner, you can do the partner Russian twist by passing the medicine ball.What Miller does: 20 reps per set, passing the ball with his partner.You can also do this exercise with the weights held up at shoulder level, but keeping them at your sides will hit your quads more because of the narrow stance.Why Miller does it: This exercise will work numerous muscles in your lower body, including your hamstrings, quads, glutes, and lower back muscles.Use the same dropset set/rep scheme as Miller, but with a weight that you’re comfortable lifting.
How to do it: Start standing with your legs shoulder-width apart, holding a dumbbell in each of your hands with your palms facing inwards.
Denver Broncos linebacker Von Miller is always crushing it.
So his rise to the top of the crop in the NFL—he's the the highest-paid defensive player in history—is no fluke.
When it comes to hitting the gym, the linebacker is laser-focused on his training.
What sets Miller apart from other defensive players in the league is his speed for a man his size: The 6'3'', 250-pound linebacker put up a 4.49-second 40-yard dash time in his pro day workout, faster than Carolina Panthers quarterback Cam Newton and nearly as fast as Pittsburgh Steelers receiver and return man Antonio Brown.
It helps strengthen your core, which is one of the most important areas for Miller when he’s training for the season.