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NEW WEBSITE AND BLOG

2010-10-26T09:24:00.002-05:00

Check out our new website, which now includes the AI Blog!!!

www.accelerationiowa.com

No Excuses, Work Hard Everyday

2010-10-25T20:25:00.001-05:00

Van Der Kamp shows his Acceleration!!!

2010-10-04T16:41:00.003-05:00

Kirby Van Der Kamp, former Valley football and soccer standout, is congratulated by Iowa State head coach Paul Rhoads after showing his speed last Saturday night against Texas Tech. Kirby, Iowa State's starting punter, executed a fake punt to perfection when he pulled the ball down and ran for 17 yards and a crucial first down. We aren't sure if it was a called fake or he ran it on his own, but either way it looks like his hard work at Acceleration Iowa this summer paid off big time!!!

Knott Named Big 12 Defensive Player of the Week

2010-10-04T16:26:00.004-05:00

Congratulations to Jake Knott, sophomore linebacker at Iowa State, who was named Big 12 defensive player of the week. He was part of the ISU defense that forced five turnovers to record Iowa State's first shutout since 2004 in its win over Northern Iowa. Knott registered a game-high 11 tackles while forcing a fumble and also made his third interception of the season. Knott is 4th in the Big 12 in both tackles (48) and interceptions (3). Jake worked out at AI as a senior at Waukee High School.

2010-10-01T15:03:00.003-05:00

I learned that the only way you are going to get anywhere in life is to work hard at it. Whether you're a musician, a writer, an athlete or a businessman, there is no getting around it. If you do, you'll win--if you don't, you won't.

-Bruce Jenner, Olympic Gold Medalist, Decathlon

Fuller Succeeding at Ohio State

2010-09-25T12:17:00.003-05:00

Megan Fuller, a freshman soccer player at Ohio State, is having an outstanding season so far for the Buckeyes. After coming off the bench the first game of the season, Megan has started every game since. She leads the Buckeyes in minutes played and has helped lead her team to a 6-2-1 record. Megan went to high school at Bondurant-Farrar and worked out at Acceleration Iowa throughout her high school career. We wish Megan the best of luck the rest of the season!

Former AI Athletes Starting for UNI

2010-09-24T10:09:00.004-05:00

Two former Acceleration Iowa athletes will be in the starting line-up for the UNI Panthers this weekend as they head into Jack Trice Stadium to play Iowa State. Austin Zlab (top picture), a senior from Urbandale who is the starting center for the Panthers, worked out at AI prior to his senior season of high school. Chris Jepsen (bottom picture), a freshman from Urbandale, is starting at defensive end. Chris worked out at AI for several years in preparing to play college football.

It is great to see their hard work paying off. We wish them luck Saturday against ISU!

Quote of the Week

2010-09-20T15:12:00.001-05:00

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting.

Dick Vermeil - Super Bowl winning head coach

New Little Hawkeye

2010-09-11T17:27:00.002-05:00

Reggie Hoegh, the Waukee Director, is pictured here with his wife Laura and their new little boy Ryan Allen Hoegh. He was born August 31, 2010 and weighed 6 pounds 7 ounces. The Hoegh family rooted for the Hawkeyes this weekend and Ryan is asleep because the game was a blow out! Ryan is looking forward to starting his training at Acceleration so he can dominate the competition as soon as possible.

Agility Drills on the Turf

2010-09-10T23:31:00.005-05:00

The video shown shows Calvin Dixon (7th grade Waukee), Kristin Riley (11th grade Johnston), and Parker Reed(9th grade Valley) performing some fun yet challenging agility drills. These drills are great for working on footwork and cordination in making cuts as well as starting and stopping. Great work!

Kid's got ups!

2010-09-10T15:57:00.002-05:00

Geordan Hetherton (junior, Dowling Catholic) shows off his ups by doing a 48" box jump with ease!

Going the Distance

2010-09-10T15:34:00.003-05:00

Unknown to most AI athletes is our distance club. To become a member, athletes must complete intervals of running and holding on the treadmill for at least 1 minutes and 30 seconds. Congrats to Niko Bakros (above), Grace Vander Weide, and Nick McLellan on becoming the newest members! Look for more AI athletes to break on to the distance scene here soon!

AI Athletes Lead Ankeny to Win

2010-09-09T21:26:00.004-05:00

Ankeny High School dominated North High School 47-6 last Friday, led by many AI athletes. Cole Myers (#7 above) had 96 yards passing, including 1 TD, while his brother Cory had an interception for the Hawk defense. Carter Brandt led Ankeny with 118 yards. Several other AI athletes started for the Hawks, including Jordan Studer, Drew Doig (#69 above), Matt Andriano, and Zach Thompson.

Nick Wilson Joins Acceleration Iowa Staff

2010-09-07T16:51:00.003-05:00

Nick Wilson, a recent graduate of Simpson College, joined the Acceleration Iowa staff in August. Nick was an intern this summer and is now working at the Urbandale facility full-time. Nick went to Saydel High School where he was a 3 year letter-winner in track and football. Nick was named to the All-District team as a senior in football and holds school records for most receiving yards in a season (683), receiving touchdowns (7), and yards per catch (22.5). As a track athlete Nick was a 5x state qualifier. Nick was a Drake Relays qualifier in 2006 in the 110 high hurdles, the first Saydel athlete to do so in almost 15 years. Nick is also the school record holder in the 4x400 meter relay. In college, Nick was a two year letter-winner in track and was also a conference place winner in the 110 high hurdles in 2010.

Quote of the Week

2010-09-07T14:04:00.002-05:00

Winning is a habit. Unfortunately, so is losing.
-Vince Lombardi

"Ain't I" Footwork

2010-09-01T18:43:00.001-05:00

Some slow motion of some of the footwork drills done for halftime at the Waukee location.

Born to Win

2010-08-29T09:30:00.003-05:00

This video shows some athletes from the Waukee location using bands, performing footwork drills, and working at reaction time exercises. These are all drills done to allow the athlete to recover from the treadmill or plyo workout while still building valuable skills. Great work guys and keep making the most of your workouts. Working out might not always be fun but winning is!

Varner Named to First Team All-Arena

2010-08-25T15:03:00.004-05:00

Acceleration Iowa's own Tanner Varner was recently named First Team All-Arena. The positions were voted on by coaches, media and fans, with several unanimous selections including Tulsa’s Gabe Nyenhuis and Arizona’s Rod Windsor.

Tanner trained at Acceleration Iowa in preparation for his best season as a professional athlete. Congratulations and keep up the great work, Tanner!

Athletes in the News

2010-08-12T11:36:00.002-05:00

Congratulations to the following AI athletes who were named to the All-State baseball/softball teams:

Iowa Coaches Association All-State Softball

OF: Morgan Halverson, Sr., Martensdale-St. Marys
OF: Jenna Wolfe, Sr., Dallas Center-Grimes
P: Mandy DeMeulenaere, Jr., Pella
P: Paige Lowary, Eighth, Dallas Center-Grimes
OF: Ashley Prettyman, Jr., D.M. East

Iowa Newspaper Association All-State Baseball

1B: Bret Nyquist, Dallas Center-Grimes, Sr.
UT: Tyler Peyton, Dallas Center-Grimes, So.
OF: Dalton Parrott, Dowling Catholic, Jr.
C: Spencer Navin, Dowling Catholic, Sr.

New Training Hours

2010-08-11T14:00:00.003-05:00

Acceleration Iowa will switch back to fall hours beginning on August 16th.

Urbandale and Waukee
Monday-Friday: 3:30-6:30
Friday: 3:30-5:30
Saturday: 9:30-11:30 (Urbandale only)

Ankeny
Monday-Friday: 4:00-7:00
Friday: 4:00-6:00
Saturday: 9:00-11:00

Sprint Cord Wall Ball in Waukee

2010-08-06T19:33:00.002-05:00

This is Dynas Doud, a Junior from Dallas Center Grimes, and Austin Hinkle, a sixth grader from Valley. After a lot of hard runs on the treadmill they tried their hand at wall ball with sprint cords. Great job guys!

Circuit Training

2010-08-06T19:28:00.002-05:00

This is Kelsy Shay Doing a Circuit for Part of her workout. She is getting ready for the upcoming fall soccer season which starts next week. She has been working hard and is sure to have a successful season.

Lanning's hot bat keeping Williamsport in 1st

2010-08-06T11:20:00.010-05:00

Ankeny native and AI athlete Jeff Lanning has been on a tear for the Williamsport Crosscutters. The Crosscutters, a Short-Season A affiliate of the Philadelphia Phillies, are currently in 1st place of the New York-Penn League.

In his last 5 games Jeff is hitting .385 with a pair of home runs and 6 RBI. He is leading the team with 7 HR and tied for the team lead with 22 RBI. Keep up the good work Jeff!!

Olejniczak signs with AIB

2010-08-04T11:02:00.005-05:00

Above Tim Olejniczak showing off his Cheetah Club shirt after running 20.0 mph on the Super Treadmill. Later that day Tim signed a letter of intent to play basketball at AIB (picture below).
Tim was an all-state selection in football and in basketball during his junior year at Ankeny Christian Acadamy and has been pushing himself all summer preparing for his upcoming senior season. Congratulations on signing Tim and keep up the good work.

"Ice Cream Paint Job" Acceleration Iowa Style

2010-08-02T00:02:00.000-05:00

Darin Newell 22.5mph

2010-08-02T00:00:00.000-05:00

Marcus Benton 21mph

2010-08-01T23:58:00.000-05:00

Andrew Flaherty 20 mph

2010-08-01T23:57:00.000-05:00

"Drop the World"

2010-07-27T22:56:00.002-05:00

Here are some videos that have been posted from the Waukee location in a highlight real to the song "Drop the World" by Lil Wayne.

Obstacle Course

2010-07-22T11:30:00.002-05:00

AI athletes in Ankeny going through an obstacle course outside the gym inside of Kingdom Hoops. In order: Cory Kunze, Spencer Shepherd, Holly Nuetzman, Jacob Prebeck, and Mallory Sturtz

Say Hello to "Kassi"

2010-07-21T12:49:00.007-05:00

Workout Name: "Kassi"

Workout Outline:

15 Jumps Box Four
12 Double Unders with Jump Rope
9 Kettle Swings - 45 lbs.
6 Lawn Chair/Twists/Press - 25 lbs.
3 Push ups - 45 lbs - Five Counts Down/Five Counts Up
As Many Rounds as Possible in 15 minutes

Test your determination on this workout. When you first start out it might seem like a Breeze but wait until the third or fourth round and then you can talk.

Top 5 in Waukee:

Reggie Hoegh - 6-2/5
Dave Wonders - 6-1/5 Jake Fay - 5-4/5
Eric McEntee/Tyler Norwood/Brandon Kain - 5-3/5
Andrew Flaherty - 4-3/5

Post Comments With your Rounds

Siebert=Cheetah

2010-07-14T12:25:00.004-05:00

Jimmy Siebert, a senior to be at Johnston, shows his running prowess as he joins the Cheetah Club. A very exclusive club, to join an athlete must run 20 mph for 6 seconds without a spot. It is a great benchmark of hard work and athletic ability.

Siebert has been working out at Acceleration Iowa for over four months to prepare for his upcoming golf season. He had a few things on his mind after accomplishing his feat.

"John Stapes can eat his heart out. He doubted me and I proved him and his whole family wrong. I am aiming for Super Cheetah Club (21.5 mph) next. Golf is the best sport so stick to it. And if you are a 4A athlete, quit football and go out for golf."

Putting in Extra Work

2010-07-13T17:50:00.002-05:00

Dan Lang pushes himself on the backpedal Treadmill in Urbandale. Dan, who is preparing for his freshman football season at Dowling High School, attended Jim Williams O-Line Camp all day today. The sunburn proves that he was out working hard from 8:00-3:00. With a little water and determination, Dan came in for the 5:30 session.

While others are resting and relaxing, Dan is committed to becoming the best he can be and putting in the extra work.

Keep up the great work, Dan! It will pay off this fall!

Getting Things Done in Waukee

2010-07-09T22:29:00.004-05:00

This video features a few of the ladder drills that the Athletes have been doing in Waukee. At the end of the video there is a great drill to work on pass coverage for football players. Nice work guys, keep it up!

Speed Tests

2010-07-03T14:34:00.003-05:00

The video above shows AI athletes in Ankeny testing their maximum speed on the treadmill this past week. Each one of these athletes has worked really hard in the past couple months, pushing themselves to become faster. They especially put in a lot of effort this past week trying to improve on their individual top speeds. Great job guys!!

Think Fast

2010-06-30T23:39:00.002-05:00

These clips show some athletes in the Waukee location working on reaction time for their halftime. Drills like this are great for athletes to work on essential skills while they catch their breath from the first half of the workout.

No Regrets

2010-06-30T23:24:00.004-05:00

Working hard may not be fun all the time but being prepared for the season and feeling the results from all the sweat and pain is. Once the season starts there's no going back, now is the time to prepare! Keep working hard, you won't regret it.

"The Eliminator"

2010-06-30T00:26:00.005-05:00

"El Eliminator"
You after "El Eliminator"

After a hard workout the Shays decided to try "El Eliminator", which is Spanish for "The.....Eliminator." They started out confident but as they worked their way through "El Eliminator" they found out it wasn't going to be easy. The picture on the top shows what the workout is and the bottom picture shows what happens to you after.

NO ATHLETES WERE HURT BEYOND REPAIR DURING THIS WORKOUT

Power Development

2010-06-29T17:14:00.003-05:00

Seth Vande Voort, a recent Des Moines Christian graduate, works on his explosive power on the Plyo Press with Sports Performance Coach Matt Held. Seth is preparing for his freshman football season at Dordt College this August.

The Plyo Press is exclusive to Acceleration Iowa and other Athletic Republic franchises. It is a great piece of equipment to develop power at a variety of weights while minimizing the stress on the joints and back. Athletes are able to safely and effectively work to build strength and quickness to dominate the competition.

The Maze

2010-06-25T00:22:00.002-05:00

This video shows some young Acceleration Iowa athletes doing a wide range of exercises that we decided to call the "Maze". Each athlete completed the "Maze" twice for time. It might look fun but looks can be deceiving. Great work guys!

Putting in the Work

2010-06-25T00:06:00.002-05:00

The clips shown are of the Jefferson Scranton High School football players who have been working out at the Waukee location. These guys wake up bright and early three times a week and car pool over an hour to arrive at 8:00 A.M. for their workouts. You would never guess by the effort they put into their workouts. These guys are determined to get in the best shape possible before the season. They show up, tie their shoes and get it done, no excuses!

Takin it to the next level

2010-06-23T11:21:00.002-05:00

Above: Spencer Shepherd (WACO) and Cory Kunze (Bond-Far/Grand View) enjoying some handstand pushups.

Below: Kunze, Shepherd, and Klay Williams (Ank/Iowa Central) working their way through the hurdles with some burpees and finish with a jump on box 7.

Check out these muscles!!

2010-06-22T13:02:00.004-05:00

Above: Ankeny athletes showing off their muscles after a tough workout.
Back Row: Molly Close, Max Martin, Will Martin
Front Row: Riley Close, Alek Martin
Below: Will Martin dominating some burpees and box jumps.

Ladder Drills

2010-06-21T11:07:00.002-05:00

AI athletes in Ankeny show off their footwork through some ladder drills. Allie Marten leads the way followed by Sarah Leister and Michael Martin.

Zach, the Athlete, the Man, the Legend

2010-06-18T00:09:00.002-05:00

This video shows Zach Eaton getting after it with some weighted push ups. Zach often impresses other AI athletes with his work ethics and willingness to take things to the next level. Keep up the great work Zach!

Gettin' After It

2010-06-17T17:05:00.003-05:00

This video shows Acceleration Iowa athletes pushing themselves in a grueling halftime activity. Using the boxes helps develop leg strength, stamina, power, as well as improve foot speed and coordination.

Pictured in the video are Ryan Mells (aka Dwayne Wade), George Reis, Nolan Wengert, DaKarai Jackman, and Spencer Nyberg.

Great work, gentlemen!

AI Athlete Receives Co-MVP at Underclassmen Combine

2010-06-16T16:44:00.004-05:00

Kenny Floyd (pictured above after a killer workout) performed well enough at the underclassmen combine, held recently in Johnston, to receive Co-MVP honors and an invite to the next level which will be held in Dallas, TX. This combine is considered the most reliable skills assessment program available right now and is a great accomplishment to be invited to the next stage.

Kenny puts in 110% effort every time he steps through our doors and it has been paying off for him. Congratulations Kenny and good luck at the next combine.

Pro Multi Hip

2010-06-16T15:42:00.003-05:00

Grand View Freshman Cory Kunze rockin the Pro Multi Hip during one of his workouts in Ankeny. The multi hip is a great way to strengthen your hip extensors and hip flexors, which are key in speed development.

No Time to Waste

2010-06-16T14:00:00.004-05:00

This video shows some Acceleration Iowa athletes in Waukee working hard at many different drills. The summer has just started but it will be over soon and the season will be here. Keep working because it will all pay off once the season begins.

Fab Four

2010-06-15T18:39:00.002-05:00

These four young men have what it takes to become something great. Pictured from left to right is Skyler Crew, Devin Crew, Jacob Huseman, and Nate Groom. These gentlemen are always competing against each other to reach new levels of fitness and set records. Keep up the great work guys!

got abs?

2010-06-15T17:13:00.004-05:00

This group of athletes has put in the time to develop them in order to increase their explosiveness and running power. These pictures show an entire session working hard to make themselves better in Urbandale. Keep up the hard work everyone!

The Eatons are "Go Getters"

2010-06-15T00:09:00.003-05:00

This video shows the Eatons, who are very hard workers. They come everyday ready to kick some butt! Zach, who is 9 years old, is shown running 11 mph at a 25% grade for 8 seconds which is tough for most high school athletes. He is also shown running 18 mph and has his eye on 20 mph! He and his sister Ashlee always compete and push each other throughout the workout. Nice work guys and keep "brining it" everyday, it will pay off!

AI Athletes Lead Valley to Another State Title

2010-06-14T15:54:00.004-05:00

Congratulations to the Valley girls soccer team who won the state championship this past weekend in Muscatine with a 1-0 win over Bettendorf. Amber Jardine, top picture, who was named captain of the All-Tournament team and Amanda Hudson, Rachel Friesth, Natalie Hall, and Bailey Conklin were five of the 15 Valley girls who trained at AI this winter in preparation of the soccer season. Their hard work definitely paid off with their fifth state title in the past six years!

Sprint Cords

2010-06-14T11:20:00.002-05:00

Cory Myers (Soph./Ank) working the sprint cords at AI in Ankeny. When using sprint cords your muscles must react with more power to handle the excess load. When the cords come off, you produce more power than you ever have before.

Hurdles

2010-06-14T10:53:00.003-05:00

Josh Tucker (Above) and Claire Hill (Below) flying over the hurdles during a jumping exercise.
Video: Grand View freshman and Bondurant-Farrar graduate Cory Kunze jumping the hurdles during a circuit. Cory ran track and played football for Grand View this past year.

If You Fail to Prepare You Prepare to Fail

2010-06-10T00:34:00.004-05:00

A group of Van Meter football players are shown pushing themselves on the Super Treadmill. All these athletes have been coming to workout since March to get ready for the 2010 football season.

Quote of the Week

2010-06-09T16:25:00.004-05:00

Do not let what you cannot do interfere with what you can do.
-John Wooden (former UCLA basketball coach, 11 time national champion as player or coach)

Varner named AFL Player of Week!

2010-06-09T16:07:00.005-05:00

Tanner Varner (above in blue), a defensive back for the Iowa Barnstormers, was named Arena Football League Defensive Player of the Week for his outstanding performance against Alabama. Varner had two huge interceptions and recorded 18 tackles. This was Varner's second Player of the Week honor in the first 9 weeks of the season. Varner is leading the AFL with 77 tackles and is second in the league with 5 interceptions. Tanner trained extremely hard over the off-season at Acceleration Iowa...it is great to see the hard work transfer to the football field!

Superman Pushups

2010-06-07T19:15:00.001-05:00

AI athletes in Ankeny trying to perfect the superman pushup. From left to right Klay Williams, Zach Thompson, and Josh Tucker.

Be an Athlete

2010-06-07T11:20:00.002-05:00

This video shows some of the variety of exercises performed at Acceleration Iowa.

Cheetah Club

2010-06-04T22:57:00.006-05:00

Above: Josh Tucker dominates 20 mph on the Treadmill.
Below: Josh Tucker (left), Bryan Sumner (center), and Cale Gierhan all maxed out at 20 mph to get themselves into the cheetah club on Friday.

Below: Cale showing one of the many reasons he has earned his way into the cheetah club. Not only is he sprinting up a 30% incline but he's doing so with a 20lb weight vest around his shoulders. Keep up the hard work Cale!!

Girls Rule!

2010-06-04T17:29:00.004-05:00

From the top, Lucy Montgomery (sr. Valley), Paige Stanton (fr. Roosevelt), and Kaitlin Blunck (so. Roosevelt) train on the Super Treadmill in Urbandale.

Drive the Knees!

2010-06-03T17:53:00.004-05:00

Nolan Wengert and Matt McDermott give it all they have at a 40 degree incline on the Super Treadmill. The incline forces athletes to drive the knees and improve their turnover time, making them faster. It is a lot harder than it looks. But, if it was easy, everyone would want to do it!

Backpedal Work - Dowling Style!

2010-06-03T17:28:00.004-05:00

Three Dowling Catholic Football athletes pushing the limits on the backpedal treadmill. From top are John Donovan, Brandon Mauro, and Sean Dugdale.

The backpedal treadmill is a great way to activate the leg muscles in a different way than running forward. Strengthening the quads is the key to an increased vertical jump.

The future of Dowling football looks bright, keep working hard guys!

Quote of the Week

2010-05-26T17:37:00.001-05:00

"If what you did yesterday still looks impressive, you probably haven't done much today."

It Only Takes One Shot!

2010-05-25T00:42:00.007-05:00

This video shows some of the work Tommy Ellingworth, a wide receiver for the Barnstormers, put in before the season. He has played for the Iowa Barnstormers for the past two years. After a backup role most of last season he got a few chances and played well when given the opportunity.

This year started off much the same for Tommy as many new names were added to the roster. Discouraged but not defeated, he knew he only needed one chance to show what he could do. He got that opportunity against Arizona and had a nice game, catching several passes including a touchdown.

It is great to see players who put in the time working hard finally get their shot and make the best of it. We are happy for Tommy and look forward to seeing him in the upcoming games for the Barnstormers!

A Whole New Way to Train!

2010-05-25T00:04:00.005-05:00

This Video features Grand View University football Players working out with the sprint cords. Gavin Burns is shown in the first series of clips followed by Everett Peterson (EJ). Both started for the Vikings last season and have committed to taking their game to the next level. As a Grand View Alum, it is fun to see these guys putting in the extra effort to make improvements for the upcoming season. I know they will see and feel the difference in the fall as they have been working extremely hard!

A.I. Athletes Shine at the State Track Meet

2010-05-24T13:44:00.007-05:00

The Iowa State Track and Field Championships were held last weekend at Drake Stadium. Acceleration Iowa athletes dominated the competition and had some of the best times of the meet. Congratulations to everyone that competed, it is great to see hard work pay off!

Earlham senior Kaly Adkins pulls away to win the 800 meters.

Jake Trerotola (left), a junior at Roosevelt, celebrates after his team won the 4x100 relay.

Dowling junior Dalton Parrott (right) anchors the 4x100 relay which placed sixth overall.

Indianola junior Brennan Davey had an outstanding meet. Brennan won the 800 meters, placed second in the 400 meter dash, and anchored the winning 4x400 relay.

Urbandale senior and ISU football recruit Jevoury Weddurburn takes to the air in the long jump.

Waukee's Kaci Schneiter takes the hand off in the 4x200 relay.

Southeast Polk senior Tevin Mincy finished second in the 100 meter dash.

Southeast Polk sophomore Tyler Donels competes in the high jump. Tyler cleared 6'6" to place third in the event

Getting Explosive

2010-05-22T17:23:00.007-05:00

This video shows some athletes during the 4:30 hour working on being explosive horizontally. Looking great guys keeping working hard!

BOX 8!!!

2010-05-22T15:11:00.003-05:00

This Video shows Joe Trent working hard at a backbedal circuit in Waukee. One of the clips shows Joe jumping on box 8 which is 4 feet off the ground! Pretty impressive keep up the good work Joe.

Go Hard or Go Home!

2010-05-21T10:49:00.001-05:00

Some more Highlights from the spring in Waukee. Nice Work Guys!

Jacob Huseman - Man or Machine!?!

2010-05-19T18:28:00.007-05:00

Jacob Huseman, 9 years old from Waukee, is shown in the video doing one arm push ups. He did a record 21 with his right arm later in the workout. The bottom picture shows Jacob with his arch rivals Nathan Groom (middle) and Marcus Chew (right). The guys always love to challenge each other when they work out together. Many older athletes resist the chance to challenge any of these monsters because of the fear of losing. It is very easy to see why.

Each of the three athletes are competitive and have bright futures ahead of them. Keep the great effort coming, guys!

Waukee Highlight Real

2010-05-17T20:39:00.002-05:00

Here are the highlights of videos posted for Waukee during the spring. All the athletes have been working extremely hard these past few months and I wanted to showcase their efforts. Keep working hard guys!

Summer Hours at A.I.

2010-05-17T15:06:00.003-05:00

School is almost out and the training hours at Acceleration Iowa will change.

Urbandale/Waukee
Mon-Thu: 8:30-12:30; 3:30-6:30
Fri: 8:30-12:30; 3:30-5:30
*Strength hours
Mon-Thu: 10:30 & 4:30

Ankeny:
Mon-Thu: 9:00-12:00; 4:00-7:00
Fri: 9:00-12:00; 3:00-5:00

We look forward to a great summer of training!

Cone Drill in Waukee

2010-05-15T21:16:00.004-05:00

Calvin Dixon and his brother Izaak are shown in these videos doing a cone drill to work on cutting and turning the hips while at full speed. Athletes start out running backward at full speed and use the hips to turn around and sprint. The next set of cones the athlete uses a jump cut to make sharp, balance, and quick turns. From there they turn the hips and sprint to catch the frisby. A fun but tiring drill!

Cheetah Club

2010-05-15T11:33:00.003-05:00

Kyle Howe (Ankeny) is Acceleration Iowa's newest Cheetah Club member. Kyle has been working hard this spring preparing for the upcoming football season and topped out at 20 mph on the treadmill this week. Keep up the good work Kyle!

Agility Drill in Waukee

2010-05-11T19:57:00.003-05:00

This video shows Frankie Accurso, Nick Wessels, and Ross Vasquez working at an agility drill to improve their explosiveness in cutting and jumping. Notice how they make sharp cuts at the cones by staying low and balanced. These guys have been working extremely hard and keep improving everyday they come in. When asked if he felt he was getting better Frankie replied, "yah everything gets easier once I learn how to do it."

Getting that Competitive Edge in Waukee

2010-05-11T15:41:00.004-05:00

This video shows 8 Van Meter football players getting after it on the ladders and box jumps. Working out together as a team has made these guy's workouts very intense and competitive. All these guys bring a great and attitude energy to the gym and will have a great season next fall thanks to all their efforts in training. Keep it up fellas!

Quote of the Week

2010-05-10T23:32:00.002-05:00

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

Vince Lombardi

Beach Bodies

2010-05-08T09:50:00.004-05:00

Athletes in Ankeny work through a core exercise as they try to get their beach bodies ready for summer.

The Young Guys Working Hard

2010-05-06T11:09:00.006-05:00

These fine young athletes, from the top Jacob Huseman (3rd Grade, Waukee), Jack Barker (6th Grade, Winterset), Skyler Crew (5th Grade, Waukee), and Devin Crew (3rd Grade, Waukee) show off their fine shuffle form on the Super Treadmill in Urbandale.

All four of them have been coming in regularly and their hard work has shown on the field. Putting in the extra time and effort always pays off!

Circuit Training

2010-05-05T15:38:00.002-05:00

Athletes at AI in Ankeny working through a circuit. From Left to right: Casey Robson (jump rope), Andrew Harvey (box jumps), Cory Myers (treadmill), Cole Myers (Plyo Press), Matt Wubben (walking lunges), Connor Schabel (wall sit).

Test-Teach-Train: Feel the Difference

2010-05-04T21:47:00.001-05:00

As a member of the Athletic Republic our programs at Acceleration Iowa are based on research of how the body responds to training stress—neurologically, metabolically and biomechanically—so that you can become a more efficient athlete with a reduced risk of injury.

An Acceleration Iowa Training program provides measurable improvement in sprint speed, multi-directional speed for faster mid-field or mid-court cuts, explosive power, dynamic stability and active recovery. AI trained athletes are able to play at game speed for a longer time than other athletes.

AI athletes utilize our Super Treadmill to improve their running mechanics—knee drive, foot and hip position, leg extension and symmetry. Scientific research shows that incline treadmill running recruits the muscles responsible for forward acceleration at a level two to three times higher than level running at the same stride frequency, which helps you produce more power during each stride, during both push-off and recovery. We know how to test the capacity of your key muscle groups and how that affects your speed and power. And we take you safely just beyond your limits to improve your over-ground speed.

In our optimal training environment—a potent combination of our proprietary equipment coupled with properly placed mirrors for feedback and our qualified trainers—you’ll find that you quickly progress beyond all your preconceived notions about your abilities and limitations. Individualized training administered in small groups fosters a personal program with competitive support. And with the added integration of our cord technology and advanced teaching techniques, you’ll hear, feel and see that difference.

Hard Work Paying Off

2010-05-04T20:55:00.002-05:00

Henry Kelley finished up his Acceleration Iowa program in March and has been busy setting personal bests and school records ever since. He has set the school record at Waukee high school in the shot put with a 53 foot throw and placed third at Drake in the discus with a throw of 171'-8". Henry worked very hard and we are glad to see it show in his efforts this year!

Haworth Slays the Beast!

2010-04-30T10:30:00.009-05:00

April 29, 2010

Des Moines, IA: Sports Performance Coach Zach Haworth dominated the Adam Emmenecker sandwich at Jethro's BBQ in a very impressive 28 minutes. Haworth experienced a range of emotions throughout the battle.

"Coming over I was very nervous." Haworth commented.

"When it was placed in front of me, I was very, very confident that I could finish it."

About two thirds into the battle, Haworth began breathing heavy. His strategy of separating the ingredients seemed to be a good one. His pace dropped off but he was still moving along at a steady pace.

Zach finished all of the sandwich, sides, and extras (lettuce, onions, pickles, tomatoes) at the 28 minute mark. At that point he began to lean heavily to the side to aid the digestive process.

Many doubted but Zach proved otherwise. He proved that with the hard work and training at Victor's Sports Club, along with will, focus, and determination, anything is possible. Zach is a great example for everyone that hard work does pay off!

In this battle of Man Vs. Food............... Man Won!!!

Box Jumps

2010-04-29T16:00:00.003-05:00

Ankeny athletes pushing themselves through a jump series. From left to right: Bryan Sumner, Jacob Prebeck, Maggie Norland, and Kate Chartier.

Zach Haworth Vs. The Emmenecker

2010-04-29T15:59:00.006-05:00

April 29, 2010

Des Moines, IA: Acceleration Iowa Sports Performance Coach Zach Haworth will attempt to defeat the gigantic Adam Emmenecker sandwich at Jethro's BBQ in Des Moines. Many have tried, few have succeeded.

The sandwich is piled high with multiple toppings. A description of the beast:

The Missouri Valley Conference most valuable Player of 2008 loves this sandwich. It's big.. "really big".. just like all those really big shots Adam in the Bulldog's magical MVC Championship Season of 2008. Start with our huge tenderloin, add our Angus steak burger, top it with a slab of Texas brisket and apple wood bacon, finish it with buffalo chicken tender, smother this mountain with melted cheddar cheese, and white cheddar sauce, serve it with your favorite choice of side. This could hurt you! A sandwich fit for the MVP.

Rules of the Competition:
1. The entire sandwich must be consumed in 45 minutes or less, including side dish
2. Side dish must be french fries
3. No bathroom breaks

A very confident Haworth asked, "Do they have a dessert menu?" We will see how he feels once the challenger is placed in front of him.

Check back to see who wins in this epic battle of Man Vs. Food!

Be an Athlete!

2010-04-27T17:22:00.004-05:00

Kirby Van Der Kamp (ISU), Nick Kron (ISU), Tommy Gaul (Iowa), Travis Perry (Jr. Urbandale), and Alex Eaton (Jr. Valley) push their limits at Acceleration Iowa. Kirby, Nick, and Tommy are preparing for their first season of college football while Travis and Alex are heading into their final year of high school football. Working out in the same session has brought a whole new level of intensity to their training.

Keep it up, guys!

Making Each Other Better

2010-04-27T17:15:00.005-05:00

Athletes competing in a drill at Acceleration Iowa. Pictured are Nick Kron, Tommy Gaul, Kirby Van Der Kamp, Alex Eaton, and Travis Perry.

Single Leg Burpee Box Jumps!

2010-04-26T21:44:00.007-05:00

These videos feature some of the Van Meter football players working hard at a very challenging drill during half-time. This drill is great for athletes to generate power from almost every muscle in the body....Abs, chest, triceps, calves, quads...you name it, and it is probably used in some way. Great athletes are able to be powerful in many different ways simultaneously. This drill forces the athlete to be explosive with the upper body and core to perform the burpees and transition to being explosive again with the calves and quads to jump up on the box all while staying balanced on one foot which works the stabilizers in the joints.

Nice work guys!

Hamstring Curls

2010-04-26T21:37:00.002-05:00

This video shows some Van Meter football players working on their hamstring strength. It might look easy but these guys were hurting after this drill. Many athletes neglect to do exercises to strengthen these muscles and can lead to tight hamstrings or even hamstring pulls/tears.

Quote of the Week

2010-04-25T21:28:00.000-05:00

"Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while, you do them right all the time. Winning is a habit. Unfortunately, so is losing."

Vince Lombardi

Jensen Prepares for ISU

2010-04-23T16:06:00.004-05:00

Ankeny Senior Brandon Jensen working hard on the backpedal. Brandon committed to Iowa State earlier this year and has been working hard to prepare for the upcoming Cyclone football season.

Upper Body Plyo

2010-04-20T09:17:00.003-05:00

This is one of the upper body drills used at Acceleration Iowa to develop an athlete's ability to produce power with the upper body. Upper body strength is great for any sport when the game gets rough because athletes don't want to get pushed around, they want to be the one doing the pushing!

Physioball

2010-04-19T19:07:00.004-05:00

Jordan Johnson, Kate Chartier, and Maggie Norland doing some core exercises with the physioballs in Ankeny.

Drake Relays Qualifiers

2010-04-19T16:05:00.004-05:00

Congratulations to the following AI athletes who qualified in individual events for the Drake Relays. Good luck this weekend!

BOYS
100
Jahzel Fristo, D.M. Roosevelt
Dalton Parrott, W.D.M. Dowling Catholic
Trevor Edwards, W.D.M. Dowling Catholic
Tevin Mincy, Southeast Polk

110 HURDLES
Erik Bergstrom, Johnston
Tyler Donels, Southeast Polk
Austin Ward, Norwalk

HIGH JUMP
Tyler Donels, Southeast Polk

LONG JUMP
Amara Darboh, W.D.M. Dowling Catholic

SHOT PUT
Henry Kelley, Waukee

DISCUS
Henry Kelley, Waukee

GIRLS
100
Ashlee Downs, W.D.M. Valley

800
Kaly Adkins, Earlham

1,500
Kate Maxcy, W.D.M. Valley
Emily Brush, Waukee
Bailey Eppard, Johnston

3,000
Emily Brush, Waukee
Mary Kenney, W.D.M. Valley
Kate Maxcy, W.D.M. Valley

LONG JUMP
Ashlee Downs, W.D.M. Valley

DISCUS
Haley Faber, W.D.M. Dowling Catholic

Shuffle Drill

2010-04-16T16:19:00.007-05:00

From the top Jimmy Siebert (Jr. Johnston), David Peyton (Sr. Urbandale), Spencer Hellman (So. Valley), and Brody Baumann (So. Valley) work on their shuffle technique on the Super Treadmill.

It's tougher than it looks, great work guys!

Plyometrics

2010-04-15T16:21:00.003-05:00

Ankeny athletes in the middle of a jumping exercise. From left to right: Cole Myers, Matt Wubben, Cory Myers, Connor Schabel, and Jordan Sidwell.

Over-Speed Run In Waukee

2010-04-12T23:42:00.004-05:00

This video shows Tyler Reicks performing an over-speed run on the Super Treadmill. These runs are a great way to train an athletes muscles to contract faster. This is accomplished by setting the treadmill at a speed that the athlete could not perform on their own which forces the athlete to move their legs at a speed to they are not used to moving. The muscles then adapt and learn to move on their own at a greater rate making the athlete faster! Good work Tyler!

Super Circuit in Waukee

2010-04-12T23:26:00.009-05:00

This video shows Michael Folkerts, Andrew Flaherty, and Tyler Reicks completing a super circuit on the super tread mill. Each Athlete had to complete fours intense runs with less than 30 seconds of rest between runs. This is a great way to work on recovery time and getting power out of your legs even when they are tired. This isn't like running sprints on the field or on hills where you slow down when you are tired. The trainer sets the speed and when you get tired you are forced to take those extra five or six strides that you would normally fail to perform. This is how the Acceleration Iowa program can give you that edge you are looking for on the field, because when your opponent slows down you will have those extra five or six steps. When asked what he thought of the workout Michael Folkerts said, "It sucked but I feel good that I finished it." It will feel even better when you see the results this upcoming football season!