An anatomical drawing of the muscles worked when performing dips.

Dip Progression

Dips are a great upper body strength builder for wrestlers. Additionally, they are fantastic at measuring relative (bodyweight) strength. As you know, relative strength is a top predictor of strength for wrestlers. And it makes sense, right? The stronger your pound for pound strength is, generally speaking, the more effective you will be on the mat. Anyway, even though it’s…
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An image of Dave Tate teaching someone to Box Squat. The squatter is sitting on a box with 315 on the bar and Dave is watching from the side.

Box Squat Progression

Before I begin to introduce the Box Squat Progression, I have a recommendation. For a TON more info on Box Squats and why they’re superior for wrestlers, read- Strength Training For Wrestling- Box Squat. Alright, with that out of the way, let’s get into it. Progression 1 Just like any other exercise I teach, the first progression is mastering the…
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A picture of a fit woman performing a front squat outside of a gym on pavement. She is in the bottom position of the front squat and is wearing red pants.

Front Squat

I am a big fan of the Front Squat, especially when it comes to wrestlers. However, I do not typically suggest that it be performed as it traditionally is (see the photo to your right). This style of Front Squatting can cause extra wear and tear on your elbows and wrists, something you don’t want as a wrestler. Read more…
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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.