Blog | Wrestler-Power.com | Wrestling Strength and Conditioning Programs

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…

Two Proven Ways To Shoot Faster

“The final aim of sport training is the improvement of sport result, which is expressed by the power output of competition exercise.” -Yuri Verkhoshansky, PhD To summarize- improving your power output of specific wrestling moves, like shooting a takedown, will help you perform better on the mat. Alright, so if you’ve read the last 4 posts I’ve written, then you…

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…

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…

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…

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