Easy To Implement Conditioning. This post goes into detail on a research study conducted over the course of 4 weeks. The researchers measured the effectiveness of a sprint interval training program. The results are pretty remarkable. Additionally, the fact that this is a super easy program to implement (and doesn’t require specialized equipment) makes it a great option when looking to peak for major competitions.

How To Maximize Your Conditioning. This post has it all. First, it lets you in on a little known fact about me and a big time fitness celebrity I was a bodyguard for when he visited Ithaca College. I also discuss a common mindset used when it comes to conditioning and why this may not be the right thought process when it comes to peaking. I then detail 2 scientifically supported ways to condition specifically for wrestling. Hopefully this post offers a good reason to switch your mindset from “train hard” to “train smart.”

Wrestling Conditioning. This is the first post I wrote on conditioning for wrestling. In it I cover 2 proven ways to improve your conditioning. I also detail a sample 4 week program.

Best Way To Get In Shape For Wrestling? I introduce a research paper that suggests that using a rower may be the best for wrestlers who are looking to improve their ability to handle lactic acid. The conclusions are made based on very similar lactic acid measurements taken from rowers and wrestlers. The paper makes a great argument as to why rowing may be the best way to get in shape for wrestling.

Interval Training For Wrestling. This is a quick post where I introduce a research paper on various intervals for wrestling. In the comments section, Peter and I have quite a discussion on the importance of specificity when it comes to improving the lactic capacity of the body.

In-Season Maintenance of Power and Anaerobic Endurance. This is one of my favorite research papers. Why? Because the circuits were based off of video analysis of how often explosive efforts take place in high school wrestling. Additionally, the coaches involved used the program and discuss the impact. Research is great, but when you come across a paper that puts the info to use “in the trenches,” you can’t go wrong.

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.


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