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…
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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…
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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…
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An anatomical drawing of a man performing a cable row. He's at the start of the movement with his arms straight. The muscles that are active in performing the cable row are highlighted and labeled.

Cable Row With Hold

The cable row with a hold is one of my 2 favorite horizontal pulling exercises for wrestlers. Although vertical pulling (pullups and chinups) are more commonly performed, rows are equally, if not more important. Think about the pulling you do in a match… Is it usually over head? Or is it toward your torso? Vertical pulling is most helpful when…
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A guy performing a Plate Pinch with a chain through the plates he's holding. The chain is attached to a 25-pound plate for added resistance.

Plate Pinch

The Plate Pinch is super easy to learn and perform. Simply put any number of plates together and hold them. Always make sure the smooth side is out on both of the outer plates. Other than that, your grip strength, and more specifically, your thumb strength, will determine what weights you will use. Progressing the exercise is easy- simply add…
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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.