This shows a trap bar deadlift in progress. The photo is focused on the lifter's lower body so only his legs and the trap bar are shown.

Jump Deadlifts

Jump Deadlifts are one of my favorite ways to increase power in wrestlers. Why? Because they’re super easy to implement AND they’re proven in research to be more effective than Power Cleans. Don’t believe me? Well, I’ve got the research to prove it. Read this post to learn more- Maximizing Your Power Output (Without Power Cleans). Anyway, like I said,…
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An anatomical drawing from behind. The glutes are highlighted in blue. These are the primary movers in the Hip Thrust.

Hip Thrust

The Hip Thrust is the best way to increase glute strength. Because I’ve written a post on it before (Glute Strengthening For Wrestlers), I won’t get into detail as to why that’s important. But, to summarize that post, it will improve your hip strength and power for wrestling. That’s pretty important, right? However, from what I’ve found by working with…
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A 2 part drawing of a person performing a Good Morning. It's a black and white drawing.

Good Morning

The Good Morning is a fantastic exercise for wrestlers. I’ve written about the various benefits in a number of posts. So, today, I just want to go over the exercise itself as well as variations to consider once you have mastered the basics. The Good Morning is one of the best ways to strengthen the muscles that are active when…
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A 2-part pic of a shirtless guy performing a Face Pull. The pic on the left is the start and the pic on the right is the finish of the lift.

Face Pull

The Face Pull isn’t a big strength builder and it isn’t a major lift for wrestlers. So why the hell am I writing a blog post about it? Because, as you know, it’s often the little things that make the difference. The Face Pull is one of those little things. As you know, shoulder health is of the utmost importance…
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An image of an athlete in a green tank top and shorts mid-jump during a Broad Jump test. There are other athletes waiting in line and a "tester" kneeling on the left side of the picture. This athlete is jumping on turf.

Depth Horizontal Jump

The Depth Horizontal Jump is a fairly new addition to the programs I design. However, based on the increases in shot speed it’s contributed to so far, I am confident it will be part of my programs for years to come. A word of caution, though. Pretty much any strength coach that writes about Depth Jumps suggests having a double…
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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.