"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.

The Maze

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

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

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!!

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

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

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

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

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

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

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

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?

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"

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

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!