Blog | Wrestler-Power.com | Wrestling Strength and Conditioning Programs

Hip Flexor Protocol

What do my 5 dogs have to do with this post? Nothing. But it’s one of the few pictures I have with all of them; so enjoy! Anyway, on to the post. I had a recent question regarding hip flexor pain/tightness that is especially aggravated during squats. Because I’ve worked with wrestlers with this issue before, I thought it would…

Explosive Pullup/Chinup

Who can demonstrate it better than the man himself?

An anatomical and colored drawing highlighting the primary/large muscles of the back including the traps and lats.

Barbell Row

I don’t want to come across as lazy here. I just can’t say it any better than Rip does in the videos below. So check them out and let me know if you have any questions! Below is a “revisited” video published a couple years later.

Kyle Dake lifting and carrying a keg as part of his program back when he was a senior in high school.

The Most Difficult Program I’ve Ever Designed

Kyle Dake lifting and carrying a keg back when he was a senior in high school. …To the right is a picture of Kyle Dake lifting and carrying a 225-pound keg. This photo was taken back when he was a senior in high school. Anyway, last week I was challenged more than I have been in a long time. This…

Wrestling Workout Routine Post- an image of Randy Marsh from South Park wearing wrestling head gear

Wrestling Workout Routine Design Process

Randy Marsh knows a thing or two about designing a wrestling workout routine! A wrestling workout routine SHOULD be designed with a lot of thought and consideration. This is especially important because the program factors in to your performance on the mat. However, as I talk to more and more wrestlers and they ask me strength and conditioning questions regarding…

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