Quote of the Week

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

"Ain't I" Footwork

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

Born to Win

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

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

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

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

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

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

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

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

Darin Newell 22.5mph

Marcus Benton 21mph

Andrew Flaherty 20 mph

"Drop the World"

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

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"

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

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

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

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

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

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

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"

"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

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.