DEKA is MAKING AN APPEARANCE!
Okay, real talk. DEKA has been around for a while now and you still haven’t tried it! You’re likely still not exactly sure what it is. You hear “HIIT class” or “interval training” and are asking yourself what is HIIT or you are thinking it sounds like something you physically can’t do. Stick with me- because you CAN and I am going to break it down for you.
What is DEKA? The JCC South Hills is affiliated with the Spartan DEKA program. Spartan hosts those crazy races where you see people running through mud, climbing 10 foot walls and racing way too many miles through several obstacles; more miles than most people can handle. DEKA was created as the functional fitness side of Spartan, a competition and a training system accessible to everyone. There is a goal: Maybe it is to increase endurance, get stronger or lose weight; the training system covers all of the above. Each week, we get new workouts for our class formats as follows:
DEKA Forge We focus on strength and power- building lean muscle. This circuit is 10 zones, 4 rounds of 30 seconds work and 30 seconds rest between zones.
DEKA Burn We focus on anaerobic conditioning, getting our heartrate up to sweat and burn calories: 10 zones, 3 rounds of 60 seconds of work and 30 seconds rest between zones.
DEKA Grit We focus on endurance, training longer, faster and further: 10 zones, 2 rounds with 90 seconds of work and 30 seconds of rest between zones.
The workouts use a variety of equipment: dumbbells, rams, dead balls, kettlebells, boxes, a tank, rower, ski… the list goes on. Sometimes, the zone is just bodyweight! Every class is a different. We are always learning a new functional exercise that can translate to your own time in the fitness center and moves you do in every day life.
Each quarter, the JCC hosts a DEKA competition. STRONG is a completion of 10 zones for time and MILE is 10 zones, while running 1/10 of a mile between zones for time. It is called earning your mark you get your name on the DEKA leaderboard, but you also set your goal: You get the time you completed your race and strive to beat that goal next time. The workouts are designed to get you there!
I have been coaching DEKA for about a year and a half. In my experience, I started doing DEKA when I came back from my maternity leave. When I started, I was not able to do a reverse lunge with any weight. One year later, I am doing the reverse lunge with a 33-pound ram. I could not do several of the core exercises and again a year later, I am able to do all of them. I did the DEKA STRONG competition 3 months after I started my training and PR ’ed (personal record) over my previous time I did BEFORE I was pregnant!
Another success story I would love to share are two members who have been regulars in my classes since fall 2025. Myles and Sarah Zuckerman came to me to start the classes with their goal: They had a trip booked for Patagonia in November 2025 and knowing they would be doing longer and more rigorous hikes and outdoor activities, they wanted to get stronger.
Sarah started out unable to do a full lunge to her knee. She began holding onto a railing while she did her lunge. Now, she can do the reverse lunge to the knee with an 11-pound ram on her back. She has increased her dumbbell and kettlebell weight by 5-10 pounds per exercise and has branched out to personal training and trying classes she wouldn’t have tried a year ago.
For Myles, consistency has been his focus. He has gained strength, lifting heavier weights and moving faster in the zone than when he started. He has also branched out to personal training. He loves the camaraderie we have in class and usually you will catch him doing a few dance moves during the rest time between exercises.
Both are excited to head to the hikes in Patagonia this fall, without fear of not being able to do the exciting activities they have planned.
Every class is led by a DEKA certified coach: your coach ensures you are performing exercises correctly with proper form and using the weight best suited for you. Your coach can also give you modifications based on a limitation you may have; for example, if you cannot do a bear crawl (UGH, you read that right) we can show you something different, maybe an inch worm or a primal plank, until you work your way to doing that bear crawl.
I have had all ages come to my classes- teens to older adults in their 70’s and 80’s. I have athletes, mom’s and dad’s, regular gym goers and beginners. Individuals with strength goals, weight loss goals and intentions to learn new exercises to do on their own.
DEKA really is for everyone. COMMIT TODAY to try your 5 free classes! Reach out to me at [email protected] if you are ready to come try a class (PS, I play really good music).
Kelly Hont is Group Exercise and Engagement Director at the JCC South Hills.
