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 a guy on his knees preparing to jump to a tall box directly in front of him. The top of the box is about shoulder height.

Kneeling Jump Progression

The Kneeling Jump Progression is one of my top explosive exercises for wrestlers. I’ve already written a very thorough post on how it can benefit you on the mat. Be sure to give it a read- A New Take On Hip Power For Wrestling. So, rather than get into the benefits, let’s just get into how to perform and progress…
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A black and white drawing of someone about to Bench Press. The muscles worked are colored and labeled.

Bench Press

The Bench Press is one of the most common exercises in any type of strength and conditioning program. In fact, I can’t think of a program I’ve seen that doesn’t include the Bench Press. Well, I guess many of the programs I design don’t have it. But, I do have wrestlers perform the Floor Press, which is basically the same…
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An image of Mariusz Pudzianowski performing a Farmers Walk in a Strongman competition.

Farmer’s Walk

The Farmer’s Walk is an oldie but a goodie. If you’re looking to build crazy grip strength (aren’t all wrestlers), this is one of the best exercises you can perform. If you’ve read my blog you know I prefer building grip strength with pulling movements. If you don’t, read this post- How To Improve Your Grip. However, the Farmer’s Walk…
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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.