T.J. Watt not pushing back against extra time off he's been given at Steelers training camp

It was four years ago that T.J. Watt didn’t take part in any team portions of training camp practices while he was awaiting a new contract from the Pittsburgh Steelers that wasn’t finalized until September.

With another deal in place this summer — he signed it a week before camp started — Watt has been more active in practices at Saint Vincent. But not by much. And most definitely by design.

Watt had his best NFL season in 2021 when he tied the single-season sacks record en route to winning the league’s defensive player of the year award. Keeping their star outside linebacker fresh this summer again is a priority for the Steelers, if only because Watt will turn 31 in October, and these reps in August are more beneficial for younger players.

“It’s a push and pull,” Watt said Tuesday. “In ’21, I didn’t practice with the team at all, and I felt really good going into the season. As the years go on, I don’t practice as much, but I still feel good, and it’s a matter of getting individual work, working on the side. It’s almost a benefit as opposed to wasting a rep in live action.”

Watt practiced fully Tuesday as the Steelers returned from a scheduled day off. He didn’t practice Friday and Saturday, getting the same treatment afforded to 36-year-old defensive tackle Cameron Heyward.

Watt credits defensive line coach Karl Dunbar, who also works with the pass rushers, with the scaled-down workout regimen.

“It’s taking care of us,” Watt said, “making sure even if we want to practice, we take days off. It’s just being smart.”

Earlier in his career, Watt balked at being mandated a day off from practice. As he has aged, he has learned that the extra rest works to his advantage. He has a better understanding of the process.

“It’s not feeling like I have to be ready right now,” he said. “Even though I feel great, it’s just a slow ramp up, a slow build to the season. I don’t have to have my best days now.”

With Watt taking time off and fellow starter Alex Highsmith dealing with a groin injury, the Steelers have given plenty of reps to third-year outside linebacker Nick Herbig and rookie fourth-round pick Jack Sawyer. Highsmith has not practiced since he exited early Sunday, and he could be out through the preseason opener Saturday in Jacksonville.

Watt also likely won’t dress for the preseason opener, which will provide increased playing time for the team’s young pass rushers.

“It’s been great, and T.J. is like another coach out there, and we all know what he does on Sundays,” Herbig said.

Herbig spent time in the offseason working out with Watt in Wisconsin, where they both attended college. In 2024, Herbig emerged as the top backup at his position, even starting five games while Highsmith was injured. Herbig played 50% of the defensive snaps and set career highs with 5 1/2 sacks and four forced fumbles.

“He’s so hungry,” Watt said. “He really is a very hungry individual. And he’s asking the right questions to this day. He’s just constantly working in pre-practice with nobody out there, post-practice with new moves. He’s not afraid to fail, but he doesn’t fail much.”

Highsmith’s injury paved the way for Sawyer to take first-team reps at outside linebacker Sunday, and he has taken extensive snaps with the second-team unit since the start of camp. Sawyer also has paid heed to any advice Watt has provided.

“There’s no better guy you’d want to learn from,” he said. “He’s a good guy off the field, too. I’ve been able to see how he attacks every day whether it’s his work on the field or off the field with his recovery.”