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…
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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.
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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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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.