Deka Fit
Performance Training, Inc.
Strength & ConditioningPrepare to perform your best across all 10 DEKA zones with a proven blend of strength, conditioning, and endurance work. This 8-week program is designed to build total-body power, improve aerobic efficiency, and sharpen your race-day pacing.
Each week includes two dedicated strength sessions to help you feel strong and stable under fatigue, structured Zone 2 conditioning to develop your aerobic base, focused threshold runs to help you maintain a consistent, efficient running pace on race day, and DEKA simulation workouts that replicate the demands of competition—helping you master transitions and sustain your effort through every station.
Whether you’re training for your first DEKA FIT or chasing a new PR, this program will help you build the strength, stamina, and strategy needed to 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
4 x 6
D
DB Bench Press
4 x 6
E1
RDL
3 x 8
E2
Lat Pulldown
3 x 12
F1
DB Farmer's Walk
3 x 100
F2
Weighted Plank Hold
3 x 0:30
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
Prep
B
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)
Conditioning
C
Deka Fit Aerobic Mix Block 1
3 Rounds of 800m Run 400m Row Tank or Sled 2xPush/Pull (50m each) 400m Ski 20 Cal Bike Week 1&2: Rest 3mins between Rounds Week 3&4: Rest 2mins between Rounds *Move at a consistent pace on all running and machines
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B1
Rowing
4 x 300
B2
Run
4 x 300
B3
SkiErg
4 x 300
C
Yoga Flow 1.0
1 x 10:00
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
Deadlift
3 x 5
B2
DB Push Press
3 x 8
C1
DB Step Up
3 x 20
C2
1-Arm DB Row
3 x 8
C3
DB Walking Lunge
3 x 20
Conditioning
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
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 Fit Zone Work
Complete the prescribed amount of rounds each week: 400m Row 20 Box Step-Overs 400m Ski 20 Med Ball Sit-ups 400m Run 10 Ram Burpees (sub devils press if no Ram available) Rest 2mins Week 1: 3 Rounds Week 2: 4 Rounds Week 3: 4 Rounds Week 4: 2 Rounds Record your time each week
A
Zone 2 Conditioning
3 x 20:00
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.
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