Fitness Challenges from Tennessee Titans Trainers

Fitness challenges from Tennessee Titans trainers aren’t just about breaking a sweat—they’re designed to bring the intensity, discipline, and team spirit of NFL training to fans of all fitness levels. Led by the Titans’ strength and conditioning staff, including head trainer Tom Kanavy and assistant trainer Meghan Rodgers, these challenges draw directly from the workouts that prepare Derrick Henry, Ryan Tannehill, and the rest of the team for game days. From strength-focused drills that build explosive power to endurance tests that mimic in-game stamina demands, each challenge balances authenticity with accessibility: even beginners can participate, while seasoned athletes will find ways to push their limits. What sets these challenges apart is their focus on “progress over perfection”—encouraging fans to adopt the same growth mindset the Titans use to improve each season. Fitness Challenges from Tennessee Titans Trainers thus explores how these programs turn pro-level training into a shared experience, uniting fans through fitness and team pride.

One of the most popular challenges from the Titans trainers is the “King Henry Power Challenge”—a strength-focused program inspired by Derrick Henry’s legendary lower-body strength and explosive running style. The 4-week challenge is structured to build leg power, core stability, and functional strength, using exercises Henry performs in his own training: goblet squats, box jumps, lunges, and planks. Each week, participants increase the intensity: Week 1 focuses on mastering form (e.g., 3 sets of 12 goblet squats with a 10-pound weight), Week 2 adds resistance (15-pound weights, higher box jumps), Week 3 introduces timed circuits (20 minutes of alternating squats and lunges), and Week 4 culminates in a “finisher” (5 sets of 8 box jumps followed by a 1-minute plank). The challenge also includes nutrition tips from the Titans’ sports dietitians—like prioritizing protein to aid muscle recovery—mirroring how Henry fuels his body. “This challenge isn’t about being as strong as Derrick—it’s about building the kind of functional strength that translates to everyday life,” Kanavy explained. Thousands of fans participated in the 2024 launch, sharing progress photos on social media with the hashtag #KingHenryChallenge. Fitness Challenges from Tennessee Titans Trainers thus frames this program as a way to connect fans to one of the team’s biggest stars through shared effort.

For fans who thrive on endurance and agility—key traits for Titans defensive players—the trainers created the “Titans Defensive Agility Challenge”, a 3-week program that hones quickness, reaction time, and cardiovascular stamina. The challenge is modeled after the drills Titans cornerbacks and linebackers use to prepare for covering receivers and chasing down runners: ladder drills, cone shuffles, lateral bounds, and 20-yard shuttle runs. Each session starts with a dynamic warm-up (high knees, butt kicks) to mimic pre-practice routines, then moves to 30 minutes of agility work, and ends with a 10-minute cool-down (stretching, foam rolling) led by Titans physical therapists. What makes this challenge accessible is its adaptability: participants can use household items (like tape for a “ladder” or water bottles for cones) if they don’t have gym equipment. The trainers also share video tutorials on the Titans app, breaking down proper form for each drill—just like they do with the team’s rookies. “Agility isn’t just for football players—it helps with everything from navigating a crowded sidewalk to playing with your kids,” Rodgers said. The challenge’s 2025 launch included a “community day” at Nissan Stadium, where fans could run the same agility course the Titans use in training. Fitness Challenges from Tennessee Titans Trainers thus highlights how this program brings the precision of NFL defensive training to everyday fitness.

The Tennessee Titans trainers also designed the “Teamwork Tabata Challenge”—a group-focused workout that emphasizes the collaboration and accountability at the heart of the Titans’ team culture. Tabata training (20 seconds of work, 10 seconds of rest, repeated 8 times) is a staple of NFL pre-season workouts, and the Titans’ version pairs it with partner drills to mirror in-game teamwork: partner squats (where participants hold hands to stabilize each other), medicine ball passes (during rest periods), and synchronized burpees. The 2-week challenge encourages fans to team up with friends, family, or coworkers—just like Titans players train in position groups—and track each other’s progress. The Titans app even includes a “team leaderboard,” where groups can log their workouts and compete for prizes (like tickets to a pre-season game). “Football is a team sport, and fitness should be too,” Kanavy said. “Working out with a partner keeps you motivated, just like how our players push each other in practice.” The Tennessee Titans partnered with local YMCAs to host group challenge sessions, where fans could train alongside Titans alumni—strengthening the bond between the team and its community. Fitness Challenges from Tennessee Titans Trainers thus shows how this program turns individual fitness into a shared experience, embodying the Titans’ “all in” team mantra.

The Tennessee Titans trainers created the “Off-Season Endurance Challenge” to help fans stay active during the NFL off-season—a time when players focus on building long-term stamina rather than game-day intensity. The 6-week challenge is inspired by the Titans’ off-season training program, which balances cardio, strength, and recovery to prevent burnout. Each week combines two days of steady-state cardio (jogging, cycling, or swimming for 30–45 minutes), two days of strength training (bodyweight exercises like push-ups and squats), and two days of active recovery (yoga, walking, or stretching)—mirroring the team’s 6-day off-season schedule. The trainers also include “recovery tips” from the Titans’ physical therapy staff, like how to use foam rolling to relieve muscle tension or the best foods to eat for post-workout recovery (e.g., bananas for potassium, Greek yogurt for protein). What makes this challenge unique is its focus on sustainability: it’s designed to be a lifestyle change, not a short-term crash. “Our players don’t stop training in the off-season—they build habits that keep them healthy year-round,” Rodgers explained. The Tennessee Titans shared weekly progress updates from players (like Tannehill posting his off-season cycling routes) to inspire fans, creating a sense of shared purpose. Fitness Challenges from Tennessee Titans Trainers thus underscores how this program teaches fans to adopt the same long-term fitness mindset as NFL athletes.

Finally, the Tennessee Titans trainers launched the “Rookie Ready Challenge”—a beginner-friendly program designed to introduce new fans to fitness, using the same “start slow, build fast” approach the team uses with its rookie class. The 3-week challenge breaks down basic NFL training drills into simple, manageable steps: Week 1 focuses on foundational movements (bodyweight squats, modified push-ups, 5-minute walks), Week 2 adds short intervals (e.g., 1 minute of walking, 30 seconds of jogging), and Week 3 introduces light strength work (using water bottles as weights). The trainers created a “Rookie Playbook” PDF—available for free on the Titans app—that includes day-by-day schedules, form guides, and motivational quotes from Titans rookies (like “Every pro was once a rookie”). The challenge also includes a “virtual rookie camp” on Zoom, where fans can ask the trainers questions and get personalized advice—just like the team’s rookies do at training camp. “We wanted to make fitness feel approachable, not intimidating,” Kanavy said. “If a rookie can learn to play in the NFL, anyone can learn to build a fitness routine.” The Tennessee Titans partnered with local schools to share the challenge with students, encouraging young fans to adopt healthy habits early. Fitness Challenges from Tennessee Titans Trainers thus concludes by showing how this program embodies the team’s commitment to growing its community—both on and off the field—through accessible, inclusive fitness.