An anatomical drawing of the muscles worked in the Side Plank.


Planks and Side Planks provide the foundation for core stability training. In fact, I think they’re so important, along with core stability for wrestling, that I’ve written a number of posts on them before: Rock Solid Core Stability Training– I detail the standard Plank and how it can be progressed into a serious core exercise using a simple stability ball.…
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An anatomical drawing highlighting the muscles worked during a Horizontal Back Extension.

Horizontal Back Extension

I’ve detailed the importance/applicability of the Horizontal Back Extension before, so I won’t get into that now. By the way, if you haven’t read that post, definitely make time to do it. It will forever change the way you look at how to increase your hip strength for wrestling. Anyway, if you’re looking to increase the force with which you…
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A graphic design of a lifter performing a glute ham raise with the muscles worked highlighted.

Glute Ham Raise

The Glute Ham Raise is one of my top choices for wrestlers for strengthening the hamstrings/glutes (the famous “Posterior Chain”). In fact, I like it so much, I’ve already written a post about it- Glute Ham Raise post. In the post I detail some alternatives to the GHR, since it’s not a common piece of equipment in most commercial gyms.…
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A drawing using red background with white type. It's a picture of a person falling on a box with a message that reads "Caution Box Jumps"

Horizontal Jump To Box

I just learned about this exercise a few months ago and it’s already making a huge impact. The wrestlers who are using this are enjoying the challenge. They’re also increasing the distance they cover in both the standing and seated horizontal jumps. I’m having similar success. I’m finally consistently jumping about 10 feet after many months. I think the biggest…
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A 3 part picture of a woman performing a standing dumbbell curl to an overhead press.

Curl Press

The Curl Press is a great compound exercise for building upper body strength for wrestling. Please keep in mind that if your shoulders don’t/can’t tolerate pressing overhead, then this obviously isn’t a good fit for you. If that’s the case, send me an email at Let me know and we’ll work on some alternatives. The last thing you want…
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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.