A 2 part image of a shirtless guy performing a Ball Knees To Chest exercise.

Ball Knees To Chest

The Ball Knees To Chest (KTC) is a great way to simultaneously improve a number of qualities. Obviously, this makes it a great “bang for your buck” movement. Additionally, I like this exercise because it’s typically not viewed as a super demanding exercise by the wrestlers I work with. This makes it ideal for supersetting with a heavy compound exercise.…
Read More
An anatomical drawing highlighting the muscles worked when performing chinups.

Chinup Variations

Other than rope climbing, chinups (palms facing you) and pullups (palms facing away) are by far the best vertical upper body pulling exercise you can do as a wrestler. However, they do require some upper body and relative (bodyweight) strength to properly perform them. So, before I get into the variations, I’d first like to go over some quick ways…
Read More
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.…
Read More
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…
Read More
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.…
Read More
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.