Derrick Henry, now a Baltimore Ravens running back, has become a prominent figure in the NFL, renowned for his exceptional strength, speed, and relentless running style. His journey to becoming one of the league's best running backs is a testament to his unwavering commitment to a strict diet and rigorous workout regimen. This article delves into the details of Henry's approach to fitness and nutrition, exploring the elements that have contributed to his success.
Early Life and Career
Born on January 4, 1994, in Yulee, Jacksonville, Florida, Derrick Lamar Henry Jr. first gained attention for his imposing physique, unusual for a running back, earning him the moniker "King Henry." He excelled in football, basketball, and track at Yulee High School. As a junior in 2011, he rushed for an impressive 2610 yards and 34 touchdowns, earning first-team All-Coast honors from the Florida Times-Union.
Henry continued his football career at the University of Alabama. When he was drafted by the Tennessee Titans, concerns were raised about the potential wear and tear on his body from his collegiate career. Nevertheless, his size, violent running style, speed, long strides, and conditioning were recognized as valuable assets.
NFL Career with the Tennessee Titans
In 2016, the Tennessee Titans signed Henry to a four-year, $5.40 million contract. He debuted against the Minnesota Vikings that same year and quickly became a key player for the team. His unique playing style, characterized by his large frame and power, allowed him to break tackles with remarkable strength and size. In 2020, Henry achieved a significant milestone, becoming only the eighth player in NFL history to rush for over 2000 yards in a season.
The King's Training Philosophy
As an elite NFL player, Derrick Henry understands the importance of possessing speed, strength, endurance, agility, and explosive power. His training routine focuses on building strength through heavy weightlifting at a lower repetition range. He relies extensively on heavy compound lifts and sprints to enhance his performance on the field.
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Henry's training split includes three strength training days: two dedicated to the upper body and one for the lower body. He begins his training week with a lower body workout, setting the tone for the week ahead. This session emphasizes strength gain, with Henry performing exercises in the 6 to 8 rep range for maximum benefit. This strength training is often combined with speed training.
To develop sharp reflexes, explosive strength, and the ability to reset quickly, Henry incorporates footwork drills into his routine. These drills typically take place on Tuesdays and include warm-up exercises on the elliptical machine, followed by speed and footwork drills, including uphill speed drills. The second strength training session of the week focuses on upper body workouts, consisting of power cleans and bench press. Although Henry incorporates sprint work throughout the week, it takes center stage on Thursdays. Another upper body workout follows on Friday, featuring power cleans and bench press.
Recovery and Rejuvenation
After a demanding week of training, Derrick Henry prioritizes recovery and rejuvenation. He typically undergoes a hot and cold plunge, dry needling, and Active Release Therapy (ART) to help his body recover and prepare for the next week of training.
The $240,000 Body Maintenance Plan
Henry's commitment to maintaining his body at peak condition is evident in the significant investment he makes in his health and wellness. According to his financial advisor, Pete Kotos, Henry spends approximately $240,000 annually on body maintenance. This includes employing a personal chef who prepares all of his meals, ensuring that he receives the proper nutrition to fuel his workouts and support his overall health.
Derrick Henry's Diet: Fueling the Machine
To fuel his intense workouts and maintain energy levels throughout the day, Derrick Henry adheres to a 3500-calorie diet. He focuses on consuming a low-carb, high-protein diet that keeps him satiated and minimizes the consumption of empty calories. He consumes most of his protein through lean sources like eggs, chicken breast, and lean cuts of beef.
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Henry also avoids fried foods, gluten, dairy, and artificial sugars. Before practice, he eats kale, an avocado, or a banana to get something in his system. A typical meal might include "three chicken breasts, some rice and broccoli," along with "some gluten-free pancakes, scrambled eggs, diced potatoes, home fries and some steak.” To strengthen his bones and prevent injuries, Henry consumes a lot of milk.
During the off-season, Henry focuses on cutting down fat and gaining muscle mass. His diet consists of balanced portions of protein, carbohydrates, and fats, along with essential minerals, fiber, and vitamins.
To further enhance his workouts, Henry takes IV fluids three days a week, containing vitamin E, Coenzyme Q10, and other nutrients. Not long after a season ends, he begins two-a-day workouts at SandersFit Performance Center in Dallas, and remarkably, takes no days off. His workouts include up to 10 sprints on a 100-yard hill, hammer curls with 80-pound dumbbells, and Bulgarian split squats with 120-pound dumbbells.
More Than Just an Athlete
Derrick Henry is not only a remarkable athlete but also a devout Christian. He holds a bachelor's degree in communications from Alabama. He has been in a relationship with Adrianna Rivas since 2016. Henry's grandmother holds a special place in his heart, as she raised him to be the person he is today, protecting him and guiding him to become a consummate professional.
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