Blog | Wrestler-Power.com | Wrestling Strength and Conditioning Programs

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.…

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…

Grip Adjustment For Shoulder Health

…delicious pulled pork shoulder. I know, it’s not the shoulder you were thinking of, but I’ll get into that in a minute. I just thought that anyone out there cutting weight may like the image. I don’t know why, but I used to watch a lot of Food Network back when I was cutting weight. So for anyone out there…

Kyle Dake hitting a duck under in a Freestyle match

Implications For Conditioning Programs Part 3

This post is part 3 in the series where I detail some of the key points in a recent journal article I read. Below are some of the strength training suggestions. In no other sport, according to the authors, is the need for total body strength as important as it is for wrestling. As a result, strength development should be…

Implications For Conditioning Programs Part 2

This post is part 2 of a series in which I cover some of the most pertinent ideas that I found while reading a journal paper. Here are some of the most relevant power training suggestions: The authors begin by stating that each wrestler may have a different match plan, and that match plans may oftentimes change depending on the…

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