4/30/2010

Haworth Slays the Beast!




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!!!

4/29/2010

Box Jumps



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



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!

4/27/2010

Be an Athlete!



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



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

4/26/2010

Single Leg Burpee Box Jumps!



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


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.

4/25/2010

Quote of the Week

"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

4/23/2010

Jensen Prepares for ISU




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.

4/20/2010

Upper Body Plyo


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!

4/19/2010

Physioball


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

Drake Relays Qualifiers

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

4/16/2010

Shuffle Drill





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!

4/15/2010

Plyometrics



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

4/12/2010

Over-Speed Run In Waukee



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



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!

DM Register Article on Jeff Woody


Check out the article about Jeff Woody, a former SE Polk athlete who worked out at AI throughout his high school career...


Cyclone football: Jeff Woody in mix to be Alexander Robinson's backup

Ames, Ia. — Jeff Woody is goal-driven, and if you don’t believe it, have him tell you about the notes he tacks daily to the walls of his apartment:

Get on the field.

Get on the field as running back.

Get on the field on special teams.

Earn all A’s in the classroom.

“They’re written down,” the Iowa State tailback from Southeast Polk said Monday. “I have a list of goals that I want to accomplish every day. I post them on my wall every day, and I look at them before I leave my room.”

He’ll meet one of those goals during the Cyclones’ annual spring game at 2 p.m. Saturday at Jack Trice Stadium, where admission is free. He’s one of three trying to be No. 2 behind 1,000-yard rusher Alexander Robinson.

“That A-Rob fella,” the talkative Woody said. “He’s all right.”

But No. 2 is up for grabs among Beau Blankenship, James White, incoming recruit Shontrelle Johnson, Bo Williams once he recovers from a concussion, and Woody.

“He’s a physical, hard-running football player,” coach Paul Rhoads said of the 234-pound Woody, a walkon who didn’t play last season.

“He’s hard to tackle, and if he’s not lining up at tailback, he can line up at tight end, or we can use him as a blocker at fullback.

“He can play on special teams, too. Jeff Woody will help this football team in 2010.”

Iowa State's 2010 football schedule

Facebook: Become a fan of our Iowa State Cyclones coverage

On the field and in the motivational department, thanks to wisdom passed on by Scott Belger, Woody’s high school baseball coach.

“He brought in a speaker once who stressed the importance of setting goals, and it’s stuck with me,” the redshirt freshman said.

“When you have a goal that you see everyday in the mirror or on the wall or in your wallet, you’re going to subconsciously know that all your actions will be based on achieving that goal.”

Cyclones blog: Video from Paul Rhoads' press conference

Goals also extend to the classroom:

Turning all homework assignments in on time.

Study a week in advance for all exams.

So far – mostly so good.

He says he’s getting A’s in Chemistry, Sociology and in two labs.

He’s getting B’s “so far” in Physiology and Computer Science.

“Haven’t had the finals yet, though,” he said. “I’m a positive thinker.”

Most of the time.

Woody once wondered whether he’d ever be placed scholarship, but this time a friend set him straight.

“I got down on myself seeing others on scholarship, thinking Oh woe is me,” recalled Woody, who still isn’t on scholarship. “My girl friend reminded me that if I was playing just for a scholarship, -- you’re playing for the wrong reasons.

“That snapped me back to reality.”

Quote of the Week

"To get what you've never had, you must do what you have never done."

Girls Rule!


Amber Fistler, Jenna Borchers, and Alyssa Hendricks, all of Dallas Center-Grimes, won an intense battle of agility against a tough group of boys. The boys couldn't believe it when the girls beat them time after time.

Keep up the great work ladies!

4/09/2010

Therabands


Ankeny athletes enjoying some theraband exercises.
Front row: Chase Dowell (left) and Matt Wubben.
Back row: Ethan Kain and Kaden Sauer.

Theraband exercises are great for injury prevention and strengthening the hip, hamstring, and quads.

4/08/2010

New Cheetah Club Members



During the 6:30 hour in Waukee all the Athletes got a chance at making the Cheetah Club and earn a Cheetah Club T-Shirt. To make Cheetah an athlete must run 20 mph for 6 seconds. Here were the Result:
Ben Fisher: 21.5 mph Super Cheetah (Shown in the Video)

Grant Zieser: 20 mph Cheetah

Michael Folkerts: 20 mph Cheetah

Austin Waldorf: 18 mph Leopard

Stephen Folkerts: 16.5 mph Cougar

Nice work guys, keep moving up the charts!

4/07/2010

Agility Drill In Waukee



The videos show Marcus (top) and Spencer (bottom) doing an agility drill. These two are brothers and play football at Van Meter. Marcus is a junior and Spencer is an eighth grader and both will be working out at Acceleration Iowa this spring and summer to get ready for next football season.

Newest Distance Club Member


This is Grant Zieser who made the distance club on Tuesday. This is one of the hardest clubs to make at Acceleration Iowa because it tests your ability to block out the pain and push on. To make the club you must run eight seconds, then hold eight seconds, then run eight seconds, hold eight seconds at 10 mph and a 15% grade for at least 1:30. Five athletes made an attempt and here are the Results:

Ben Fisher: 56 Seconds
Austin Waldorf: 48 Seconds
Michael Folkerts: 1 minute 4 Second
Stephen Folkerts: 56 Seconds
Grant Zieser: 1 minute 32 Seconds

Newest Bobcat Club Members


Jacob Huseman and Marcus Chew are the newest members of the Bobcat Club. In order to qualify, you must run 12.0 mph for 6 seconds on the Super Treadmill. Jacob ran 13.0 mph and Marcus ran 12.0 mph.

3 on 3



Athletes in Ankeny hustling through a 3 on 3 relay.

Left team in order
Kaden Sauer (5th Grade/Ankeny)
Cory Myers (Soph/Ankeny)
Matt Wubben (Soph/Ankeny)

Right Team in order
Nathan Schabel (8th Grade/Ankeny)
Connor Schabel (Soph/Ankeny)
Ethan Kain (Freshman/PCM)

4/05/2010

Pain is Temporary



This Video shows the 6:30 group in Waukee finishing up the workout with some hard core exercises. A strong core makes athletes more balanced and also more explosive allowing them to make sharper cuts and get up to speed faster. To get a strong core it takes hard work but as some might say if it was easy everyone would do it; and those who choose to endure the pain will gain the result. Good work guys!

Quote of the Week

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."

Thomas Jefferson

AI Athletes on the 2010 Shrine Bowl Roster

Congratulations to the following athletes who were named to the 2010 Iowa Shrine Bowl All Star football game to be played in Jack Trice Stadium this July:

Michael Chia, Indianola
Nick Kron, W.D.M. Valley
Brandon Jensen, Ankeny
Tommy Gaul, W.D.M. Dowling Catholic

Nice work guys!!!

Luke Shay Gets Results

Luke Before Acceleration Iowa

Luke After Completing the Acceleration Iowa Program

Luke Shay has been coming to workouts at Acceleration Iowa in Waukee for the past six months to get ready for the upcoming soccer season. We have all enjoyed having Luke around because he always comes ready to work hard and has made some great speed improvements as a result. Good Luck this soccer season Luke and we look forward to seeing you back soon!


4/02/2010

Player Profile: Colton Feeley


Colton Feeley

School: Summit Middle School
Grade: 6
Sports: Football, Basketball, Baseball, Wrestling
Favorite Athlete: Adrian Peterson
Favorite Food: Pizza
Favorite Team: Minnesota Vikings
Favorite Subject: P.E.

About his time at Acceleration Iowa:
"Great experience, had a wonderful time."

Colton finished his 12 month program today and had a fantastic testing session. Keep up the great work, Colton!

Barnstormers Start the Season






The Iowa Barnstormers begin the 2010 season tonight with a home game against the Chicago Rush. Many of the players spent their off season training at Acceleration Iowa and we wish all of them the best this year!

The following Barnstormers trained at A.I. this offseason:

Brent Curvey FB/LB
Brian Villanueva QB
Eric Rothwell OL/DL
Jeff Glas K
Khalil Carter WR/DB
Mike Dansby OL/DL
Tanner Varner WR/DB
Todd Blythe WR/DB
Tommy Ellingworth WR/DB
Dusty Kain WR/DB
Jason Ripke FB/LB
Tyson Smith OL/DL

Best of luck to Coach Jack Whitver as he makes his national television debut on the sidelines as the game will be shown on the NFL Network.

4/01/2010

Becoming Balanced Athletes in Waukee




The three videos shown are athletes performing three different balance drills. These are drills we at Acceleration Iowa like to use so the athletes can catch their breath from the workout while gaining practice at a valuable skill to any athlete, balance. The first video shows the two foot balance performed by Justin Boord who is very tall for his age so this drill is great practice for him to gain coordination. The second video shows his sister Stephanie doing a more advanced drill. She is also very tall for her age and we added a little difficulty by passing the ball. The last video shows Marcus Benton, Spencer Benton, and Ben Fisher doing another more advanced drill on one foot and touching their toes, which is really hard. Once an athlete masters one balance drill we will always challenge them with a more difficult drill.