Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
If you're reading this article, then you already know about the beast that Derrick Henry is. Standing at 6'3", 247 lbs, Henry brings a massive frame to a position usually dominated by smaller athletes. His ability to break through d-lines and powerful running style can be attributed to his unrelenting work ethic off the field. Henry is known for posting videos of him training in some unorthodox ways, such as balancing his feet on a yoga ball, chain around his neck, and doing suspended push-ups on a resistance band.
Yeah. Crazy stuff.
While that might not be an everyday exercise, we'll examine his overall training regimen, which has been designed to build strength, speed, endurance, and agility.
Derrick Henry Training Principles
When not training with his team, Henry works out with former NBA player-turned-trainer Melvin Sanders in grueling workout sessions. That being said, his exact workouts aren't published, but we do know the elements that make up his regimen. Here's a brief overview:
- Power and Strength: Henry doesn't shy away from lifting heavy weights. There's a popular video of him doing bench squats with 425lb on the bar like it's nothing. Lifts like deadlifts and power cleans are also included.
- Speed and Agility: In addition to raw power, Henry is known for his quickness. Agility workouts that include ladder drills, and cone drills help him make quick cuts on the field.
- Endurance and Conditioning: Henry also needs to make sure he doesn't run out of gas during a game, something pretty essential for a running back. Cardio and conditioning work also make up a large chunk of his workouts.
Sample Derrick Henry Workout Routine
As mentioned above, we don't have an exact breakdown of what his trainer has him do, so through videos posted and interviews, we've put together a sample of what Derrick Henry's workout routine might look like:
Day 1: Lower Body Power
| EXERCISE | SETS | REPS |
| Back Squats | 4 | 6 |
| Banded Deadlifts | 4 | 6 |
| Banded Bulgarian Split Squat | 3 | 8/leg |
| Box Jumps | 3 | 10 |
| Weighted Sled Pushes | 5 | 20 yards |
Day 2: Upper Body Strength
| EXERCISE | SETS | REPS |
| Chained Bench Press | 4 | 6 |
| Overhead Shoulder Press | 4 | 8 |
| Pull-ups | 4 | Failure |
| Dumbbell Rows | 4 | 8/side |
| Plank Variations | 3 | 1 min hold |
Day 3: Speed and Agility
| EXERCISE | SETS | REPS |
| Ladder Drills | 5 | 30 yards |
| Cone Drills | 5 | 30 yards (lateral movements) |
| Resisted Sprints | 4 | 40 yards |
| Shuttle Runs | 4 | 10-20-30 yards |
| Medicine Ball Throws | 3 | 10 |
Day 4: Full-Body Strength and Conditioning
| EXERCISE | SETS | REPS |
| Power Cleans | 4 | 6 |
| Tire Flips | 3 | 10 flips |
| Farmer's Walk | 4 | 40 yards |
| Battle Ropes | 4 | 30 secs |
| Stair Climbs | 5 | 3 mins (w/vest) |
Day 5: Recovery and Mobility
| EXERCISE | TIME |
| Foam Rolling | 15-20 mins |
| Dynamic Stretching | 10-15 mins |
| Yoga or Pilates | 30-45 mins |
Derrick Henry FAQs
How Much does Derrick Henry Bench?
Derrick Henry has a reported max bench press of 440lb from his college days at Alabama. Henry is a beast and he's been showing his strength for years now. In the NFL combine he managed to press 225lbs for 22 reps! At this point in his career we don't know exactly how much he can bench but you can be sure that it's a number that would impress pretty much anyone.
What does Derrick Henry Eat In A Day?
In an article published in The Athletic we learned that henry doesn't eat until 4-5pm and then at 8pm during the season. In the offseason he eats his first meal around 1pm. Although it seems like this isn't enough to sustain the big guy he was quoted as saying "I probably eat three chicken breasts, some rice and broccoli. Then I have some gluten-free pancakes, scrambled eggs, diced potatoes, home fries and some steak.” Although he might not eat many meals daily, he does make up for it with the sheer size of the meals he does consume.
Wrap-Up
Derrick Henry's workout routine is a great demonstration of mixing power, balance, and endurance. While this may not be Henry's exact workout, it gives you a great foundation for training like "King Henry." You might not be able to do everything he does. Still, by incorporating elements of his training style into your own, you can build strength, speed, and agility while improving your conditioning. Whether you're an athlete or just someone looking for a challenge in the gym, this regimen can help take your fitness to the next level.
Check out the Christian McCaffrey Workout if you want to see how another top tier NFL running back trains!
Tyler DiGiovanni
Author