Exercises To Finish Single Legs Part 1

Have you ever been in a match and found yourself in the same (or similar) position in the picture to your right? If so, did you finish the takedown, or was your opponent able to effectively defend and not give up the 2 points? Well, if you’ve ever been in a single leg situation and have failed to score, I…
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Boston Red Sox "Fear The Beards" image.

Can Baseball Research Make You A Better Wrestler?

One of the wrestlers I’ve worked with for a number of years is big time into baseball. In fact, he decided to not wrestle this year to allow himself more time to devote to preparing for his senior season. Regardless of whether or not I think he should have wrestled, it’s my job to ensure that he gets the best…
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A youth wrestler sprawling on his opponent.

Improve Your Sprawl

Having a strong, effective sprawl is essential to being a successful wrestler. And to complement your technique, you’ll be happy to find out that there are certain exercises that will help improve the force you produce when sprawling. Because I’ve written in greater detail in this post, I won’t get into the intricacies today. Additionally, I’ve detailed a version of…
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Matt Kroc performing a DB Row.

Single Arm Bodyweight Row

Since writing the post on Kyle Dake’s win over the 2x World Champion from Russia (Kid Dynamite At It Again!), my brain has been working overtime. Recently I was training with a long-time client. This wrestler was ranked in the top 10 in the U.S. Men’s Greco rankings last year. I can’t use his name because he’s currently in college.…
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Gymnast on the rings.

Rock Solid Core Stability Training

…don’t act like you’re not impressed. Anyway, the word core is used a ton nowadays. But, have you ever stopped to think what it means and how it applies to you as a wrestler? Well, you’re in luck, because I’ve already covered that in great length- Exercises for Wrestlers- Core Strength and Stability. So, rather than get into the importance…
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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.