THE DEKA TRAINING SYSTEM

BUILD CONFIDENCE – IMPROVE DAILY PERFORMANCE – BE YOUR BEST

x10 your fitness 3 weekly workouts

3 PILLARS OF FITNESS

10 ZONES

The DEKA Training System is a unique approach that will elevate your confidence, improve daily performance and help be the best version of you! The “DTS” is built on 3 pillars:

#1 Strength and Power (DEKA FORGE)

#2 Anaerobic Conditioning (DEKA BURN)

#3 Endurance (DEKA GRIT)

10X your fitness with these 3 weekly workouts and locate a DEKA Affiliate today!

TRAIN WITH A PURPOSE

Image

STRENGTH/POWER

10 ZONES

Example:

ZONE 1 - RAM BURPEE

ZONE 2 - ToES TO BAR or CANDLESTICK

ZONE 3 - ZERCHER SQUAT

ZONE 4 - DUAL DB POWER CLEAN

ZONE 5 - BIKE

ZONE 6 - ARNOLD PRESS

ZONE 7 - SKI

ZONE 8 - PLATED SIT-UP

ZONE 9 - DEADBALL SHOULDER OVER

ZONE 10 - THrusters

4 ROUNDS

30 seconds on / :30 seconds off

Image

ANAEROBIC CONDITIONING

10 zones

example:

ZONE 1 - TRX or RINg ROW

ZONE 2 - BIKE

ZONE 3 - REVERSE LUNGES

ZONE 4 - MED BALL SITUP

ZONE 5 - SLED

ZONE 6 - pike push up

ZONE 7 - body weight lateral lunge

ZONE 8 - row

ZONE 9 - jacknife

ZONE 10 - alt db cluster

3 rounds

60 Seconds ON/30 Seconds OFF

Image

ENDURANCE

10 zones

example:

ZONE 1 - TRX or RINg ROW

ZONE 2 - BIKE

ZONE 3 - REVERSE LUNGES

ZONE 4 - MED BALL SITUP

ZONE 5 - SLED

ZONE 6 - pike push up

ZONE 7 - body weight lateral lunge

ZONE 8 - row

ZONE 9 - jacknife

ZONE 10 - alt db cluster

3 rounds60 Seconds ON/30 Seconds OFF

CELEBRATE YOUR FITNESS

DEKA, from the creators of Spartan, is the decathlon of functional fitness design for ALL fitness levels.

  • All programs are 6 weeks of structured training that lead up to a specific DEKA EVENT that you will have the option to sign up for Here's some stuff

  • Sessions are every Monday, Wednesday and Thursday at 7:30pm.

  • The sessions of this training program focuses on the 3 pillars of fitness.

  • #1 Strength and Power (DEKA FORGE)

  • #2 Anaerobic Conditioning (DEKA BURN)

  • #3 Endurance (DEKA GRIT)

  • Improve your fitness x10

  • Access to private group chat with weekly home workouts, articles and accountability.

I agree to terms & conditions provided by the company. By providing my phone number, I agree to receive text messages from the business.

UPCOMING DEKA PROGRAMS

WHAT IS DEKA?