Lower Body Strength Training

Lifting Program For Wrestlers. This post covers the top 4 lower body exercises you must have in your program. In addition, I link to all of the relevant posts detailing the research as to why each exercise should be in your program. If you need to improve your functional lower body strength and power for wrestling, read this post!

Strength Training for Wrestling- Box Squat. This is the first post that I wrote on squatting. It goes in to everything I could think of regarding Box Squats. I detail the execution, benefits, how to select/build your box, and more. It also cites a research paper that found Box Squats to produce a much higher rate of force development compared to traditional free squats. If you’re looking to increase your speed and power on the mat, then this post is for you.

A New Approach To Developing Your Hips. This post is based off of a Strength and Conditioning Journal paper. It details a biomechanical analysis of a few different “back” exercises and explains where the max torque is produced in each exercise. I break the paper down and offer some simple suggestions as to which exercises you may want to use in your program based on how you’re doing in a few different wrestling situations. Definitely check this post out. It will have you re-think your exercise selection and improve your performance on the mat.

Glute Strengthening For Better Performance. This post goes into how you can identify if your glutes aren’t working properly and exercises to use that best activate them. I also go into detail about what it all means in terms of strengthening your hips for wrestling.

New Squat Considerations. This post details the Pause Squat and why it may be a great variation to start working into your strength training program.

Shoulder/Elbow/Wrist Saving Squat Tips. One of the most common problems/injuries with the wrestlers that I train is shoulder pain. This post goes into tons of ways to make adjustments to the standard barbell squat to minimize the stress it places on your shoulders, elbows, and wrists. Don’t let squatting break you down and sideline you. Read this post and make the necessary adjustments to stay healthy and pain free.

Why You MUST Squat Low. Ever wonder why you should squat to parallel? This post details some research on the benefits squatting low can have to your lower body power.

Fixing Your Squat. There are a few common breakdowns in the squat that I see fairly regularly. This post goes into detail on these various breakdowns in technique and also covers what you should do to fix them.

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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