Lifting Program for Wrestlers- An digital image of the Wrester Strength eBook lifting program offered on

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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Text that reads "Is it ok to substitute certain exercises? Ask Lee." It includes a picture of a man crossing his arms and smiling.

Exercise Substitutions

Because there are so many differences between gyms and equipment, I decided to write this post. In the past I used to design programs almost exclusively including the specialized equipment I have at my gym. However, I’ve since stopped doing that as I work with more wrestlers via email who don’t often have access to such equipment. So, here are…
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An image of Eric Cartman from South Park wearing a Beefcake shirt and holding Weight Gain 4000

29 Pounds of Muscle In 26 Months?!?

I got some awesome news from longtime client, Tyler Deuel, the other day. So of course I had to take the opportunity to brag. According to his recent skinfold measurements, he has gained 29 pounds of muscle in the past 26 months (going from a fat free weight of 197 to 225)! What’s even more impressive is he put this…
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2 Strips of Bacon

My Recent Lunch With Kyle Dake

This past Wednesday I was treated to a wonderful lunch by the one and only Kyle Dake. It was great to catch up with him on how he and his family are doing (I’ve known him since 2006 back when I was the assistant coach at Lansing during his 9th grade year). What made it even better was that we…
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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.