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…
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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…
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Lifting Program for Wrestlers- An digital image of the Wrester Strength eBook lifting program offered on wrestler-power.com

12 Week Training Program For Wrestlers

The inspiration for this post and attached (free) 12 week training program for wrestlers stems from my die hard readers.  Specifically, I am constantly getting questions about where to find lifting programs on my site. So, I decided to put together a 12 week training program for wrestlers and make it available to everyone. Please keep in mind that this…
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Lifting Program for Wrestlers- An digital image of the Wrester Strength eBook lifting program offered on wrestler-power.com

Lifting Program for Wrestlers

A lifting program for wrestlers must be: 1. Specific to the wrestlers needs and goals. 2. Designed to maximize performance on the mat, not just “be a tough workout.” 3. Take into account the equipment and facilities the wrestler has access to. I’ve learned a lot in the 10+ years I have been designing lifting programs for wrestlers. As a…
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Wrestling Workout Program

Wrestling Workout Program Design Tips

I recently put together a wrestling workout program for a client that I train via email and wanted to share it with you. However, this time I had something my wife, Laura, mentioned to me while I was showing her some Jiu-Jitsu techniques the other day. She said, “You’re a better learner than you are a teacher.” What she means…
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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
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Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.

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

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

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