$7 Programs

$7 Programs

12 Week In Season Program

The first 6 weeks of this program has 3 days of lifting per week. Weeks 7-12 drop down to 2 days a week.

The program is designed to help maintain your strength, maximize your speed and power, all while minimizing the overall impact on your body.

Like any program I design, this plan has every exercise hyperlinked. If you have any questions on the setup or execution, simply click on the exercise and a page from my blog will come up with an explanation and video(s).

12 Week 3 Day/Week Off Season Program

This program is 3 days of lifting per week throughout.

It is designed to help maximize your strength while you maintain your power AND your bodyweight.

This program has all of the exercises hyperlinked.

12 Week 4 Day/Week Off Season Program

This program is 3 days of lifting per week throughout.

It is designed to help maximize your strength AND increase your muscle mass while you maintain power and speed.

This program has all of the exercises hyperlinked.

16 Week Cornell University Summer Program

Weeks 1-10 has lifting programmed for 4 days a week. Weeks 11-16 has the wrestler lifting 3 days a week.

It is designed to help maximize your strength AND power.

This program doesn’t not have the exercises hyperlinked. I left it exactly how the strength coach at the time gave it to me.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion
_________________________________________

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.

_________________________________________

Want to learn more about Dickie? Check out my About page.

_________________________________________

Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.

_________________________________________
Menu