Blog | Wrestler-Power.com | Wrestling Strength and Conditioning Programs

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…

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…

An anatomical drawing of a person's right arm. It shows and labels a variety of muscles. The triceps are highlighted with all 3 heads labeled.

Bodyweight JM Press

The Barbell or Suspension Strap JM Press is an unbelievable tricep exercise. Not only does it strengthen your triceps, it also improves your core stability. I know what you’re thinking… Why do I need strong triceps for wrestling, Dickie? My answer is- you don’t. However, one of the most common exercises in strength and conditioning programs for all sports is…

An anatomical drawing of a man performing an incline barbell bench press. The muscles that are worked (chest, shoulders, triceps) are highlighted.

Incline Press (Barbell and Dumbbell)

First, let me start by saying I only use Incline Presses with wrestlers who want variation in their pressing AND their shoulders can handle it. In fact, a great majority of the pressing I have wrestlers do now is as follows: 1. Dumbbell Floor Press. 2. Barbell Floor Press. 3. Seated Dumbbell Overhead Press. My thought is this- I’m not…

An drawing of a person performing the Ab Wheel. The muscles that are being worked are highlighted in red and the rest of the body is grey.

Ab Wheel Progression

The Ab Wheel is quite possibly the best infomercial ab machine ever sold. It’s a fantastic way to train and improve core stability. For more on why core stability is important for wrestling, read Exercises for Wrestlers- Core Strength and Stability. One of the best things about the Ab Wheel is that it can be progressed. So, no matter how…

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