Jumping Kangaroo

Jumps Will Help You Shoot Faster?

First, to get caught up on why I’m becoming border line obsessed with shot speed and power, read the following posts: Increase Your Shot Speed And Power- Original Research Research On Predicting Lunge Speed AND Shot Speed/Power Testing Using Bands To Increase Shot Power A few of the topics I’ve been focusing on lately are Ground Reaction Force and the…
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A meme with Buddy the Elf smiling and text reading "I just like to lift. Lifting's my favorite."

Exercises For Programs

This list is in alphabetical order. Ab Wheel Progression Back Extension Progression Ball Knees To Chest Ball Leg Curl Ball Rollout Progression Barbell Row Bench Press Bounding Box Squat Progression Bodyweight JM Press Bodyweight Row Progression Cable Row with Hold Chinup Variations (including Grip Chinups and Weighted Chinups) Curl Press Deadlift Progression Depth Horizontal Jump Dip Progression DB Bench Variations…
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Laura Squatting

Relationship Between Squat Strength and Leg Power

I’ve written about it before based on the personal research I’m doing (Fixing Your Squat). However, today I have some published research that should help to provide more answers regarding squats and their carryover to wrestling. …by the way that’s a pic of my wife, Laura. She’s an elite-level powerlifter. So yes, she’s stronger than I am. Study Breakdown: The…
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Image of a tachometer redlining

GRF and Acceleration 2

Here’s another research study I found that examined the ground reaction force (GRF) of team sport athletes and compared that to how fast they were during sprinting. While you’re not a sprinter, it’s important to keep in mind that when taking a shot, you’re essentially looking to do the same thing as a sprinter- produce maximal horizontal force so that…
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Digital image of a silver colored person sprinting

GRF and Acceleration

Although sprinting and wrestling are two totally different sports, there are some similarities that I’ve been looking at in my quest to better understand how to improve shot speed. Just like in sprinting, a wrestler taking a shot is looking to move as explosively as possible in a horizontal direction. No, they’re not identical. However, I feel it may be…
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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.