Lower than 4 months into 2021, Jon Feliciano already has 17 million explanation why it paid to by no means surrender on 2020.
If any athlete had an excuse to close it down final yr, the Buffalo Payments proper guard may simply elevate his hand — however Feliciano may barely elevate both of his arms final yr as a consequence of a pair of debilitating accidents.
The anchor of the Payments offensive line started 2020 by present process underwent left rotator cuff surgical procedure in January. Along with his rehab going nicely and his power rising by the week — the 6’4’’, 340-pounder was even 20 kilos lighter coming into camp — all indicators have been pointing to having the most effective season of his six-year profession.
Heading into camp in the most effective form of his profession, his worst-case situation turned a actuality final August — Feliciano suffered an excruciating Grade 3 tear of his proper pec throughout a freak bench-pressing accident. His early ideas have been that the damage was a season-ender.
“I’ve had numerous bumps and bruises with soccer, however nothing ever made me throw up from the ache,” Feliciano recalled. “I used to be telling my spotter to not contact the bar, and as I used to be pushing, I felt the ligament in my pec snap. It felt like gradual movement, although it occurred quick.”
Two days later, Feliciano underwent surgical procedure and was positioned on Injured Reserve in September. It additionally meant almost two months away from weight training.
Profitable, nevertheless, is a good motivator, and with the Payments changing into the shock group early within the NFL season, profitable 5 of their first seven video games whereas Feliciano was struggling to choose up a 10-pound weight throughout rehab. The group’s quick begin — and the rising chance of constructing the playoffs helped Feliciano focus even more durable to get again on the sector. Not totally recovered however robust sufficient to contribute, Feliciano made his manner again to the lineup forward of schedule in Week 8 towards the Patriots.
“It undoubtedly helped when the group began off sizzling,” Feliciano says. It’s like, ‘Thank God the group is profitable.’ I’m right here doing my work to get again on the sector they usually’re dealing with their enterprise proper now. There’s a possible for me to be in much more video games than I initially thought.”
With Feliciano again within the lineup, the Payments gained eight of their final 9 regular-season video games, making it to the championship recreation earlier than being defeated by the Kansas Metropolis Chiefs, 38-24.
Due to his working his manner into the lineup, Feliciano was awarded the group’s Ed Block Braveness Award. And this previous March, Feliciano re-signed with the Payments for 3 years, $17 million. Now completely wholesome he says, his low season purpose is to strengthen his upper body again to pre-injury ranges. Feliciano says this requires an low season routine of excessive reps on the bench press to be able to regain his vary of movement. His exercises have additionally included loads of offensive line work, together with numerous ladder drills for developing foot work, together with a heavy dose of heavy bag pounding.
“I nonetheless really feel like I’ve loads to show,” Feliciano says. “I didn’t really feel wholesome in any respect until now. I’m nonetheless. Like till the until now I’m nonetheless doing rehab for my circumstance, you recognize, getting that proper. Uh, so I’ve loads to show. I need to show what sort of participant I’m once I’m, once I’m wholesome.
Along with explaining the mindset it took to get again on the sector final yr, Feliciano shares on this installment of Muscle and Health’ Profitable Technique sequence his rules which have led to his profitable NFL profession, an AFC East title, a brand new contract, and what’s in retailer for him after life within the NFL.
1. STOP DWELLING, START WORKING (AGAIN)
I used to be already rehabbing my left rotator cuff, which I had surgical procedure on in January 2020. Due to COVID-19, all of the gyms have been closed, I spent a ton of cash on building a great home gym in my storage. I switched my food regimen up, went from 340 right down to 317 for camp. I felt lean and powerful. Then I tear my pec. In any case this, from working into the most effective form of my profession to having a season doubtlessly taken away from me — and in a contract yr — I cried for a second.
The damage occurred on a Wednesday, however by Friday I used to be already having surgical procedure. They initially instructed me it about 16 weeks to get well — that may have been Week 12 — so understanding I might have the ability to get again on the sector final season was nice motivation.
It took about six weeks earlier than I used to be in a position to decide up a dumbbell. We began with a ten kilos on my unhealthy pec, and 90 with the opposite. That went on for about two weeks. About eight weeks then I began doing like six, 50 kilos, 60 kilos. However truthfully, I didn’t really feel very robust the entire season.
2. WORK YOUR BRAIN AS WELL AS YOUR BRAWN
For granted guard, the offense depends on me to do a whole lot of issues. We get the play from [Bills quarterback] Josh [Allen]. We break the huddle, and as I’m strolling as much as the road, I’m attempting to assist our heart by attempting to diagnose what the protection is attempting to do. If it’s a run play I’m letting them know who we bought, typically I’m making the calls in move safety as to who the operating again has.
My calls set the entire deck for all the offense, so my job is as a lot psychological as it’s strength and agility. Through the offseason and through rehab, my trainers have me attempt to preserve my mind sharp by going by way of a bunch of drills. Whereas I’m doing an train, they’ll throw out sure phrases or phrases that I’ll have to recollect and repeat throughout the exercise. There are additionally a whole lot of occasions I’m going over performs whereas rehabbing. I’ve accomplished it a lot for therefore lengthy it’s now turn out to be second nature for me.
3. NEVER JUDGE THE BOOK BY ITS COVER
I’m 6’4” and weigh over 300 kilos. As an offensive lineman, individuals suppose we’re simply fats and don’t have any athleticism. We now have to be athletic, as a result of we’re going up towards the most effective athletes on the sector — guys who’re 6’6’’, 290, even 315 kilos who can run a 4.4. We now have to dam them on each play.
Put it this fashion: In the event you’re on protection and also you get a sack each recreation, that’s a reasonably good yr. In the event you surrender 16 sacks, you’re out of the league very quickly.
Guys don’t suppose I can transfer the way in which I can. I’m actually good at basketball — I used to be a basketball participant first in highschool — and I believe that helps my athletic ability loads. At Payments camp, we do a whole lot of impediment course strikes, and guys are actually shocked on the manner I transfer. We even have dodge ball video games, and I can dodge the hell out of dodge ball.
4. KEEP MOVING YOUR ‘GOAL’ LINE
Proper now I’m doing a whole lot of boxing/MMA work to assist my punch in soccer. It’s principally the identical factor — I’m “punching” a dude on each play. However being UFC heavyweight champion of the world seems like a good time.
I began hitting the heavy bag over the last yr for conditioning on an upper-body day. It’s often 5 three-minute rounds — it’s the toughest conditioning I’ve been doing. After that I’m dying.
The heavyweight division within the UFC solely goes as much as 265 kilos. Proper now, I’m strolling round at round 330. For one factor, getting my weight below management will set me up for a more healthy life after soccer. However I’m tremendous aggressive, and I fell in love with MMA. My good pal [UFC welterweight] Miguel Baeza retains inviting me to come back practice with him, I simply haven’t gotten off of my ft but to do it.
5. THERE’S VALUE IN BEING VALUABLE
Being versatile not solely makes you a greater athlete, it makes you extra helpful for a group. For the primary 4 years of my profession, I used to be the backup swing man in Oakland. I needed to play all three inside positions in case somebody went down. So once I transitioned to Buffalo, it was simply second nature for me to do it. And truthfully, it’s the identical routine, you’re simply flipping your hips to the opposite aspect. In soccer, simply study to maintain your flexibility — I do a whole lot of yoga to maintain my physique unfastened — and simply apply all the things on either side. It would assist.
