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…
Read More
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…
Read More
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…
Read More
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…
Read More
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…
Read More
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.