NIFS Healthy Living Blog

Gathering inspiration from the Greeks’ history of gamification and pushing oneself to their physical and mental limits, DEKA, meaning “ten” in Greek, was created to be a staple of the popular Spartan Races. As an indoor fitness test, DEKA has impacted peoples’ lives because it forces them to go out of their comfort zones (physically and mentally) and face the challenge most people won’t. In this blog, I will share the significance and popularity of DEKA internationally, and within our NIFS facility.

What Is the DEKA Challenge?

DEKA consists of ten zones and serves as a test of one’s functional abilities that simulates lifting, pushing, pulling, kneeling, rowing, biking, and more. The DEKA website states, “Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival…” (DEKA Philosophy, 2022). The exercises that make up this challenge are the following:

• 30 RAM ALT. REVERSE LUNGE
• 500M ROW
• 20 BOX JUMP/STEP OVER
• 25 MED BALL SIT-UP THROW
• 500M SKI ERG
• 100M FARMERS CARRY
• 25 CALORIE AIR BIKE
• 20 DEAD BALL WALL OVER
• 100M TANK PUSH/PULL
• 20 RAM BURPEES

Why Should You Compete?

I don’t view DEKA, or any Spartan race for that matter, as a competition. Instead, it’s an opportunity to become an improved version of yourself both physically and mentally. In addition, DEKA provides a benchmark and significant milestone for your fitness journey because it will show you how you could improve your functional fitness going forward. For example, if the TANK PUSH/PULL is a significant challenge for you, improving your muscular endurance and leg power will be beneficial for the next fitness test.

Where Can You Compete?

NIFS has recently become a DEKA affiliate, meaning that we can host DEKA competitions within our facility. With the success of our first event in November, we’re excited to not only continue hosting but also to provide a training program for the events. For specific dates and descriptions of the various training sessions, visit our DEKA website here.

For more information regarding DEKA, detailed zone descriptions, and additional DEKA locations and hosts, visit the official DEKA website here.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

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.