NIFS Healthy Living Blog

Starting a new DEKA training program requires careful planning and commitment. DEKA is a fitness competition that requires functional fitness to complete 10 Zones of activity. Here's a checklist to help you prepare for and embark on your DEKA training journey.

1. Set Clear Goals: Define your specific DEKA goals, such as achieving a certain time, completing all the obstacles, or improving your overall fitness.
2. Fitness Assessment: Evaluate your current fitness level by assessing your endurance, strength, and agility. This will help you gauge your starting point. Speak with one our Certified Personal Trainers to schedule your fitness assessment. 
3. Join Our Facebook Group: Be sure to join NIFS DEKA Facebook group and be a part of our community of tips, tricks, and encouragement.  
4. Hydration & Nutrition: Stay well-hydrated, especially during intense training sessions. Be sure to follow a well-balanced diet and look out for our nutritional tips in weekly newsletters.
5. Gear and Equipment: Ensure you have the appropriate gear for DEKA, such as suitable running shoes, workout attire, and any necessary accessories for obstacle courses.
6. Rest and Recovery: Schedule rest days and prioritize recovery methods like stretching, foam rolling, and adequate sleep.
7. Track Progress: Keep a training journal to record your workouts, times, and any obstacles you encounter. Take progress photos! DO IT! It’s a wonderful way to track our progress. The scale does not always reflect our fitness gains. 
8. Have Fun!! Remember to smile! Enjoy your journey – the highs and lows. Every step you take in the journey is one for the better 😊
   

DEKA training can be demanding, so it's essential to approach it with dedication, patience, and a commitment to improving gradually. As you work through our 6-week program, stay focused on your goals, maintain a positive mindset, and enjoy the journey of becoming a stronger and more capable athlete.

Ready to get started? Get registered for our 6-week DEKA training program! Training begins September 25, 2023. Prepare for NIFS first DEKA Strong event on November 11th!

This blog was written by Tim Howard, NIFS Operations Manager, Ironman Triathlete, and hot dog connoisseur. To learn more about the NIFS bloggers, click here.

NIFS is excited to become a DEKA affiliate and bring DEKA group training and a new DEKA Strong event to NIFS this fall. You might be familiar with Spartan obstacle races, well, DEKA training and events are part of the Spartan brand, but this programming provides training and fitness options and events for ALL levels.

The DEKA Zones

With 10 DEKA Zones, training provides a well-rounded functional test for all levels of fitness. Every zone is based on rudimentary movements that don’t require any specific training to complete. Just think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival. Lifting, carrying, pushing, pulling, kneeling, jumping/stepping/climbing over something, getting down on the ground and standing back up, and three basic forms of transportation – row, ski, & cycle.

No matter what your current fitness level is, you are an athlete who trains with the purpose of becoming a stronger version of yourself.

3 Weekly Workouts/3 Pillars

The DEKA training system is built on 3 pillars of fitness:

• #1 Strength and Power (DEKA FORGE): 10 Zones, 4 rounds, 30 Seconds ON/30 Seconds OFF
• #2 Anaerobic Conditioning (DEKA BURN): 10 Zones, 3 Rounds, 60 Seconds ON/30 Seconds OFF
• #3 Endurance (DEKA GRIT): 10 Zones, 2 Rounds, 90 Seconds ON/30 Seconds OFF

These 3 weekly workouts will elevate your fitness, improve daily performance and prepare you for your first DEKA event.

DEKA Group Training at NIFS

NIFS offers a 6-week DEKA training program that hits all 10 DEKA zones and helps participants track their progress. Nine training sessions will be offered each week, each class a different pillar. Attend at least three sessions a week, making sure to attend each pillar. Cost is $99 for members and $205 for non-members.

Training runs September 25th — November 4th and leads up to NIFS’s first DEKA Strong event on November 11th. All training session times are listed on our website. Click below to register.

Join us for free DEKA training preview days!

Try out the 10 zones and train for free at our preview days. September 18, 19 at 6-7a, 12-1p and 6-7p and again outside in White River State park on Sept 21 from 12-1p behind the NCAA building. Enter to win 6-weeks of DEKA training!

What Is a DEKA Event?

DEKA events are not just a competition, they are a milestone of your fitness journey. In the same arena, on the same day, using the exact standards, every level of fitness can come together and celebrate fitness.

• DEKA STRONG: Fitness testing, assessment, and event featuring our 10 DEKA Zones with zero running.
• DEKA MILE: A unique and memorable fitness challenge for the masses combining our DEKA Zones each preceded by 160 meters of running (1 mile total).
• DEKA FIT: This Super Bowl of Fitness event combines ten functional training zones (DEKA Zones), each preceded by 500 meters of running (5k total).

NIFS will be hosting our first DEKA Strong event on November 11. We are excited to run this competition for members and non-members and look forward to bringing this event to our facility. Registration information for this event willing be coming soon.