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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An anatomical drawing of a man performing a Leg Press on a machine with a 45-degree angle. The muscles being worked are labeled and highlighted.

Leg Press

Listen, I’ll be honest, the Leg Press is far from a key piece of equipment for wrestlers looking to get strong. I rank it well behind Squats, Deadlifts, and Prowler Pushes. However, it does have its place. Specifically, I like to use it in programs focused on gaining mass. Why? Because those programs need A LOT of volume! And having…
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An image of a very in shape woman (at the CrossFit Games) pushing a heavy sled with red plates stacked up in the middle.

Prowler Push and Drag

The Prowler is a must in lifting programs for wrestlers. Why? As far as specificity goes, it’s the best at developing functional leg strength for wrestling. Visualize a match… More specifically, think about how much horizontal force you produce versus vertical force. Other than lifting to finish a takedown, all of the force you need to produce on your feet…
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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.