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

An anatomical image of a muscled individual performing a single arm dumbbell overhead press while seated on a bench. The image is from behind and the "lifter" is pressing with their right arm. The active muscles are highlighted and labeled.

Seated DB Overhead Press

I tend not to program overhead presses too much anymore. I’ve just found that it usually aggravates existing shoulder problems in wrestlers. However, when I do add them into programs, there is one variation I heavily favor- seated. I know what you’re thinking… Seated, on a bench, with a back support. Unfortunately, that’s not it. My favorite overhead is performed…

A shirtless man in shorts performing a stability ball rollout on a grey ball.

Ball Rollout Progression

Before I get into the Ball Rollout Progression, let me go over a couple things. First, before you progress to a Ball Rollout, Ab Wheel, or other more complex stability exercise, make sure you have first mastered the Plank. Second, I have written (in more detail) about the Ball Rollout before. To read the post check out- Rock Solid Core…

An anatomical drawing highlighting the muscles worked during a 45-degree Back Extension.

Back Extension Progression

I’ve already detailed the Back Extension Progression at great length. Read the post here- The Foundation For Core Training. Today what I’d like to do is just quickly go through the progressions. But, before I do that, it’s important to know how to properly set the machine up. Setting up the thigh pad at the proper height is crucial. If…

A 2 part picture of a shirtless man with a barbell on his back. The first picture shows him at the bottom of a squat. The second picture shows him airborne after performing a jump.

Jump Squats

I tend to program Jump Deadlifts more often. I like these more because of the research I’ve found. Read about it here- Maximizing Your Power Output (Without Power Cleans). However, Jump Squats are still an excellent exercise and a great alternative to Jump Deadlifts. And, much like Jump Deadlifts, they are much easier to implement than Power Cleans or other…

An anatomical and colored drawing highlighting the primary/large muscles of the back including the traps and lats.

Bodyweight Row Progression

The Bodyweight Row Progression is one of my top two rowing exercises for wrestlers. I like it so much, I wrote 2 posts on it! Bodyweight Row Progression. Single Arm Bodyweight Row. By the way, in the first post, I include a download with instructions on how to make your own pair of suspension straps. You can make a pair…

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