Have you ever stood at the bottom of a steep hill, heart already pounding at the mere thought of climbing it? Perhaps you’ve pushed through a grueling workout, telling yourself “just one more rep,” even when every fiber of your being screamed to quit. That innate drive to conquer physical and mental challenges is what truly sets apart the elite, the “1%-ers” as trainer A.J. Billings aptly calls them in the video above. And for a force of nature like Derrick Henry, those challenges come in the form of relentless Derrick Henry hill runs.
Unpacking the Power of Derrick Henry’s Hill Runs
Watching Derrick Henry conquer those formidable inclines, you quickly understand that his offseason isn’t just about maintaining; it’s about pushing boundaries and forging an unbreakable will. These aren’t casual strolls up a slight incline. As Billings describes, the specific hills they use, especially the “big boy” that stretches “about 150 yards from here all the way up,” are designed to test every fiber of a player’s being. This intense Derrick Henry hill workout is a cornerstone of his offseason conditioning.
1. **The “1%-er” Mentality:** Billings highlights that few athletes willingly “run towards pain and adversity.” Most naturally shy away from discomfort, but Henry, like other top performers, embraces it. This isn’t just about physical exertion; it’s about deliberately putting himself in “fight or flight situations” during training so that when real game scenarios arise, his body and mind are conditioned to respond with power and resilience, not hesitation.
The Anatomy of a Hill Sprint: Why It Works
While hill runs might look incredibly tough, A.J. Billings points out a crucial fact: they are “actually one of the safest workouts” you can do. This might seem counterintuitive, but there’s solid biomechanical reasoning behind it.
1. **Enhanced Safety & Reduced Impact:** Think of it like this: when you sprint on a flat surface, your body naturally tries to lengthen your stride, reaching out further with each step. This can put significant strain on your hamstrings, potentially leading to pulls or tears. On a hill, the incline naturally shortens your stride. It’s like running into a soft, resistive wall with each step, which actually shortens the “elongate time” where your hamstrings are most vulnerable. This means less risk of overextension and a reduced impact on your joints.
2. **Total Lower Body Engagement:** The constant upward battle forces your muscles to work harder, engaging a comprehensive array of lower body muscle groups. It “grabs them hammies” as Billings puts it, but also targets your glutes, quadriceps, and importantly, the intricate network of muscles in your lower legs. Your calves, soleus, ankles, and Achilles tendons all work overtime to drive you upward and stabilize your body, building incredible strength and resilience that translates directly to the football field.
Building Explosive Power and Speed Endurance
The resistance of an uphill sprint isn’t just about safety; it’s a powerful tool for developing game-changing athleticism. Imagine trying to push a car uphill versus on flat ground – the uphill push requires significantly more force. That’s exactly what your body experiences during a Derrick Henry hill workout.
1. **Unleashing Explosive Power:** Each step against gravity demands maximum force production. This activates fast-twitch muscle fibers, which are responsible for rapid, powerful movements like accelerating, jumping, and yes, breaking tackles. It trains your body to generate incredible power in short bursts, which is essential for a running back needing to burst through the line or stiff-arm a defender.
2. **Developing Speed Endurance:** While a single hill sprint is about raw power, repeated efforts build speed endurance. It teaches your body to maintain high intensity and powerful output even when fatigued, mimicking the demands of a long drive or the fourth quarter of a tough game. Those “big runs that you see where it’s like, where did that come from?” are a direct result of hours spent cultivating this unique blend of power and stamina on the hills.
The Mental Edge: Mind Over Matter in Offseason Training
Beyond the undeniable physical benefits, Derrick Henry’s hill runs are equally crucial for sharpening his mental fortitude. He talks about how this type of training reminds him of “Eric Dickerson and Jerry Rice and all those old-school guys when they in the mountains running and putting their mind and body in places that you can only imagine getting ready for the season.”
1. **Cultivating “Mind Over Matter”:** Climbing a steep incline, especially for 150 yards repeatedly, is mentally taxing. Henry explicitly states, “you got to have like mind over matter ’cause going upward, that incline a little bit harder than just running straight. So it kinda give you that mentality you gotta gotta finish. You know, even even though you you don’t want to. And that hill you definitely gotta be mind over matter. I about died twice out there.” This isn’t just a physical battle; it’s a constant internal dialogue where the desire to quit is overcome by the will to achieve. This mental grit forged on the hills translates directly to enduring a tough fourth quarter or shaking off a missed block.
2. **The Navy SEALs Principle:** A.J. Billings references the Navy SEALs’ mantra: “you resort to your training.” This powerful principle underscores the importance of realistic and challenging preparation. By repeatedly placing himself in uncomfortable, high-demand situations during offseason training, Henry’s body and mind are programmed to react instinctively and effectively under pressure. When he’s facing a stacked box or a blitzing linebacker, his responses are a product of these ingrained training habits, not conscious thought.
Embracing Discomfort for Elite Performance
What does it truly mean to “run towards pain”? It means understanding that growth often lies just beyond your comfort zone. For an athlete like Derrick Henry, it’s about:
1. **Delayed Gratification:** The immediate reward for running uphill is exhaustion. The true reward is weeks and months later, on the field, when he’s still bursting through the line in the fourth quarter. This training instills a powerful sense of delayed gratification, a willingness to endure present discomfort for future success.
2. **Building Resilience:** Every time Henry pushes through a rep on the hill when his body screams to stop, he builds mental resilience. This resilience allows him to perform optimally even when fatigued, injured, or under immense game-day pressure. It’s the psychological muscle that empowers him to break tackles and gain those crucial extra yards.
Beyond the Hill: Derrick Henry’s Holistic Approach to Longevity
As Derrick Henry enters “Year 10,” his continued dedication to rigorous training methods like hill runs speaks volumes about his commitment to excellence and athletic longevity. Reaching a decade in the NFL, especially at a physically demanding position like running back, is a testament to consistent hard work and smart preparation.
1. **A Legacy of Hard Work:** Henry consciously connects his training to “old-school guys” like Eric Dickerson and Jerry Rice, athletes renowned for their incredible work ethic and dedication to fundamental, grueling training methods. This lineage of hard work reinforces that while modern sports science offers many tools, the core principles of pushing oneself physically and mentally remain timeless for elite performance.
2. **Chasing the Bling:** Billings’ closing remarks about Henry’s numerous achievements – rushing titles, 2K seasons, over 13,000 yards – highlight an already legendary career. Yet, the focus remains on the “one more thing to tick off the list: just need a bling ball, just one more day, ring, baby.” This singular focus on a Super Bowl ring provides immense motivation, driving Henry through even the toughest workouts, knowing each rep brings him closer to that ultimate team goal.
3. **The Broader Picture:** Henry emphasizes that while the hills are crucial, they are part of a larger, collective effort. “Training camp’s gonna be hot, like it was out there in the hills, it’s gonna be hard. You’re gonna have times where it’s gonna make make you want to quit, and that’s the days you get better.” He stresses accountability, making each other better, and focusing on individual and collective improvement. The hills are a microcosm of the season ahead: challenging, demanding, but ultimately rewarding for those who commit fully.
Bringing the “King’s” Principles to Your Own Training
You might not have access to the exact “big boy” hill Derrick Henry trains on, or have a professional trainer like A.J. Billings. However, the core principles of his Derrick Henry hill runs are universally applicable for anyone looking to boost their functional strength, speed, and mental toughness:
1. **Find Your Own Incline:** Start with a less steep hill if you’re new to this training. Local parks, school fields, or even a long, gradual driveway can work. If outdoor hills aren’t an option, use a treadmill at a high incline setting or incorporate stair climbing into your routine. The goal is consistent uphill resistance.
2. **Focus on Form:** Keep your chest up, drive with your knees, and pump your arms. Think about driving your feet *into* the ground rather than reaching out. This ensures you’re engaging the right muscles and maximizing power transfer.
3. **Start Gradually:** Begin with fewer reps and shorter distances. A set of 4-6 sprints up a moderate hill, followed by walking back down for recovery, is a great starting point. As your fitness improves, gradually increase the number of reps, the length of the sprint, or the steepness of the incline.
4. **Embrace the “Mind Over Matter”:** Just like Derrick Henry, view hill training as an opportunity to build mental resilience. When it gets tough, focus on your breath, visualize yourself conquering the top, and remind yourself that you’re building physical and mental strength that will benefit you in all aspects of life, not just your workout.
5. **Listen to Your Body:** While pushing limits is important, smart training means knowing when to rest and recover. Incorporate hill runs into a balanced fitness program that includes strength training, mobility work, and adequate recovery time.
Steel & Stamina: Your Derrick Henry Workout Q&A
What are Derrick Henry’s hill runs?
Derrick Henry’s hill runs are intense uphill sprints he performs during his offseason training. They are designed to challenge him physically and mentally, pushing his limits.
Why are hill runs considered a good workout for athletes?
Hill runs are excellent for athletes because they build explosive power, enhance speed endurance, and develop crucial mental toughness by forcing them to push through discomfort.
Are hill runs a safe type of exercise?
Yes, hill runs are surprisingly safe because running uphill naturally shortens your stride. This reduces strain on your hamstrings and lessens the impact on your joints compared to flat-ground sprinting.
What parts of the body do hill runs work?
Hill runs engage a wide range of lower body muscles, including your hamstrings, glutes, quadriceps, calves, and even your ankles and Achilles tendons, building overall strength and resilience.
Can I try hill runs even if I’m not an athlete like Derrick Henry?
Yes, you can! You can start with a less steep hill, use a treadmill with an incline, or climb stairs. Begin gradually with fewer reps and focus on maintaining good form.