A shirtless athlete performing a horizontal jump on an indoor turf field.

A Test To Determine Shot Speed?

If you frequent my blog, you know that I’m on a mission to identify the best program and exercises to increase shot speed and power. And while there is always room to learn and improve, I’m starting to draw a few conclusions from the research I’m conducting. Believe it or not, some of the research I’m finding to be the…
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Hip Involvement In Certain Lifts And What It Means For You

I’m getting right into this post because I want to get back to research. I recently read a pretty awesome article from the Strength and Conditioning Journal and have been doing a lot of thinking since. Here are some of the key points/highlights: What The Research Says: The article details 5 studies. Combined, the 5 studies looked at squats, lunges,…
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What I Learned This Season

If you read my blog on a regular basis (first off- thanks, you rock!) you know that I’m constantly looking for ways to improve my process of helping wrestlers maximize their performance. And even though I’ve been working with wrestlers for quite a few years, I am fortunate to regularly learn new and improved ways to go about training. Here’s…
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Kyle Dake and Rob Koll after a match

How To Taper At The End Of The Year

Have you ever heard observations at the big end of the year tournaments like “that team always shows up to wrestle” or “that coach’s kids always peak when it matters” or anything else along those lines? …Doesn’t Mr. Koll always seem to have his guys at their best? Being optimally prepared for state qualifiers, the state championships, conferences, and nationals…
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Exercises To Finish Single Legs Part 2

In this post I will detail another exercise you can use to increase your chances of scoring in single leg situations. For Part 1 check out- Exercises To Finish Single Legs. Part 1 will get you up-to-date on the reasoning behind the exercises I’m selecting and why I think they’re functional. It also details the importance of movement/execution speed and…
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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
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Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.

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Want to learn more about Dickie? Check out my About page.

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Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.

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