Core Training

Exercises for Wrestlers- Core Strength and Stability. This is the most detailed and in-depth post on core training for wrestling that I’ve written. In it I discuss the importance of training for core stability and how it will directly transfer to an improved on-the-mat performance. If you’re doing countless sit-ups in your training program because you think that it’s the best way to train your core, give this post a read.

Maintain Your Stance! Core Conditioning You Need. This post details a series of tests developed by the leading low back researcher in the world. Additionally, it introduces a sample program based on how you score in the 4 different tests.

The Foundation For Core Training. Too often I find wrestlers who are concerned with the latest and greatest core exercises. This post details 2 of the most battle tested core exercises that have been staples in successful strength programs for decades. It also goes into detail on how to progress each exercise based on your current strength.

A Must Have Core Exercise. This post details a core exercise that I feel is a must in any program for wrestlers. In addition, it details various ways to progress the exercise as your strength increases.

Core Development of Elite Japanese Wrestlers. Ever wonder what the core development is like in elite level wrestlers? This post goes into research that used MRIs to measure the development of the various muscles in the core.

Wrestling Training- Core Exercises 2. This post introduces 2 of my favorite exercises for developing core stability. Additionally, I introduce ways to progress the exercises so that you never “outgrow” them.

Wrestling Training- Core Exercises 1. In this post I cover a few standing core movements and why they may have a better carryover to performance.

3 Killer Band Core Exercises. If you’re looking for 3 core exercises that only require a band to perform, then look no further. These exercises are pretty versatile and can be performed just about anywhere.

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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