DEKA Strong
Performance Training, Inc.
Strength & ConditioningBuild total-body strength and explosive power with this 8-week, race-specific DEKA STRONG program. Designed for both Open and Elite athletes, it focuses on anaerobic capacity, station efficiency, and maximal strength — with zero running required.
Each week includes: -Strength sessions to develop full-body power and durability for all 10 DEKA zones -High-intensity conditioning using sleds, KBs, med balls, and machine ergs -DEKA simulation circuits to practice smooth transitions and maintain output under fatigue -Recovery and core sessions to support performance and reduce injury risk
Whether you’re prepping for your first DEKA STRONG or chasing a PR, this program will help you increase strength, power, and endurance so you can dominate on race day.
Prep
A
Glute Warm-Up 1.0
Perform the following warm-up with a mini band or glute band Side Shuffle 10m ea Monster Walk 10m ea Glute Bridge 15 Single Leg Glute Bridge 15ea Fire Hydrants 15ea
Prep
B
Basic Squat Warm-Up 1.0
Band Pull Aparts 1x12 KB Groin Opener 1x8ea Glute Bridge March 1x12ea Body Weight Squats 1x12 I.Y.T 1x8ea
C
Back Squat
7, 5, 3, 7, 5, 3
D
DB Bench Press
4 x 8
E1
RDL
3 x 8
E2
Pull-Up
3 x 8
F1
DB Farmer's Walk
4 x 50
F2
Weighted Plank Hold
3 x 1:00
Prep
A
Hybrid Warm-Up
Warm-Up shouldn't take more than 10mins then get into your warm-up sets for first Foam Roll (~5mins) Quads Adductors Glutes Upper Back/T-Spine Leg and Shoulder Prep Mini Band Side Shuffles (10 each direction) Mini Band Monster Walk (10 each leg) TRX Row 15 Shoulder Taps 10ea Push-Ups 10 Air Squat 10 Reverse Lunges 10ea
Conditioning
B
DEKA Strong Erg EMOM
5 Rounds of: Min 1: 20/15 Cal Row Min 2: 15/12 Cal Ski Min 3: 15/12 Cal Bike Min 4: Max Burpees to a target Min 5: Rest *Only work for a maximum of 45s on each machine or burpees, BE CONSISTENT *Record # of Burpees each week *Record in notes how many calories completed for each machine
Prep
A
Hybrid Warm-Up
Warm-Up shouldn't take more than 10mins then get into your warm-up sets for first Foam Roll (~5mins) Quads Adductors Glutes Upper Back/T-Spine Leg and Shoulder Prep Mini Band Side Shuffles (10 each direction) Mini Band Monster Walk (10 each leg) TRX Row 15 Shoulder Taps 10ea Push-Ups 10 Air Squat 10 Reverse Lunges 10ea
Conditioning
B
DEKA Strong Intervals
4 Rounds: 15cal Row 20 Box Step-overs 20 Med Ball Sit-Ups 12cal Bike Tank Push/Pull 2x20m each direction Rest 90s *Record your SLOWEST round each week *Keep track of how long it takes to complete each round and record the slowest round. Try and keep rounds close together in time
Prep
A
Upper Push/Pull Warm-Up 1.0
Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)
B1
Heels Elevated Goblet Squat
4 x 10
B2
DB Push Press
4 x 8
C1
DB Step Up
3 x 20
C2
1-Arm DB Row
3 x 8
C3
DB Walking Lunge
3 x 20
Core
D
Deka Core Circuit 1.0
3 Rounds 12 Hanging Knee Raises 20 Russian Twist (ea) 50m Sandbag Carry Choose a wt on the sandbag that is challenging
A
Zone 2 Conditioning
3 x 20:00
Prep
A
Hybrid Warm-Up
Warm-Up shouldn't take more than 10mins then get into your warm-up sets for first Foam Roll (~5mins) Quads Adductors Glutes Upper Back/T-Spine Leg and Shoulder Prep Mini Band Side Shuffles (10 each direction) Mini Band Monster Walk (10 each leg) TRX Row 15 Shoulder Taps 10ea Push-Ups 10 Air Squat 10 Reverse Lunges 10ea
Conditioning
B
DEKA Strong Zone Work
Weekly AMRAP: 1- Ram Reverse Lunges 30reps (55/33) 2- Ski Erg 500m 3- Dead Ball Over the Shoulder 20 (60/40) 4- Farmer's Carry 100m 5- Tank Push/Pull 100m (50m each) 6- Alt Devils Press 6/6 (35/25) Rest 2:00 Record slowest time each week Week 1: 25min AMRAP Week 2: 30min AMRAP Week 3&4: 35min AMRAP
Nathan England
Strength & Conditioning coach helping athletes and everyday movers get stronger, faster, and more resilient. My programs are built to be challenging, adaptable, and results-driven—so you can train with purpose and crush your goals in and out of the gym.
Built to get you DEKA Ready. Every session develops strength, endurance, and grit to crush all 10 zones. No gimmicks—just smart, proven training that gets you race-ready, resilient, and confident on race day.
Get DEKA Strong
