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 layered anatomical drawing detailing the abdominal muscles.


The Grappler is one of my favorite core exercises. In fact, I included it in top 4 post- Exercises for Wrestlers- Core Strength and Stability. It builds incredible stability in the core. Specifically, it trains anti-rotation stability. This type of bracing strength is needed to resist tight waists and gut wrenches (for you Freestyle and Greco fanatics out there). Additionally,…
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A 2 sided picture taken from the front. To the left is a shirtless man performing a Hanging Leg Raise with straight legs. To the right is the same shirtless man performing Hanging Leg Raises with bent knees.

Hanging Leg Raise Progression

The Hanging Leg Raise Progression is one of my favorite core progressions. In fact, I like it so much, I detailed it here- A Must Have Core Exercise. Because I’ve already written about it more thoroughly, I’ll just do a quick list of the benefits: 1. It’s a great way to strengthen the hip flexors. I know, I’ve written a…
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A 2 part picture showing a Bulgarian Split Squat. The image to the left shows a man hinging at the hip while he performs the exercise. The image to the right shows the man staying more upright.

Split Squat and Bulgarian Split Squat

The Split Squat and Bulgarian Split Squat are two excellent single leg variations. The Split Squat is usually the first single leg exercise I have wrestlers start with. It is a great way to build the proper foundation. It also helps bring balance to the lower body. It’s common to see a noticeable difference in leg strength in wrestlers. And…
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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.