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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…

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…

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…

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…

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…

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