A Whole New Way to Train!

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

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

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

BOX 8!!!

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!

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

Jacob Huseman - Man or Machine!?!

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

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.

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

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

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

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

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

"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

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

The Young Guys Working Hard

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

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

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

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!

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

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!

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.

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.