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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Shirtless picture of Jordan Burroughs.

The Effects of Stretching on Shot Performance

Last week I put up a post on stretching. However, like most strength and conditioning research out there, it wasn’t specific to wrestlers. So, I decided to recruit a few of the D1 wrestlers I work with from Binghamton University to do a mini-research study. Specifically, I wanted to see the impacts stretching had on peak shot velocity and power.…
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Woman doing yoga by a body of water.

Do You Stretch Before A Match?

Stretching before practice or a match is super common. In fact, as I sit here and think back, I’m finding it hard to remember a time when I didn’t stretch before either. But did you ever stop to think about whether or not this common warm-up practice was having a positive impact on your performance? Hopefully this post will help…
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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.