For all the defensive achievements, just make your DB, LB or DL an instant starter. Make sure to play on All Madden. Change Offsides to 0, and play as many games until you get 40 to 50 sacks. Sim the rest of the season and you should get the MVP award and have won the superbowl. Do the same thing each season, and after about 5 seasons you should be able to get these achievements.
Sanders has a legacy score of a little over 8,000, and White and Taylor's legacy scores are a little more than 13,000. You can do this for all 3 achievements.