Power Training

Two Proven Ways To Shoot Faster. This post details the results of a year of research I did at my gym. I introduce 2 research proven ways to shoot faster. I then go into the results of some of the wrestlers I train. If you want actual ways to improve your shot speed and power and not just hypothetical BS, then read this post.

Increase Your Shot Speed And Power- Original Research. This post details some original research I’m doing to better identify what exercises and types of programming have a positive correlation to shot speed and power. I’m using a Tendo Unit to measure both Peak Velocity and Peak Power when wrestlers shoot leg attacks.

Research On Predicting Lunge Speed AND Shot Speed/Power Testing. This is the first post that details some of the findings of my research. I also introduce a research study on lunge speed. Finally, I discuss some of the conclusions in the paper and what it means for increasing your shot speed and power.

Using Bands To Increase Shot Power. In this post I cover my personal findings of shot speed and power produced when shooting against bands. I then compare these results to sprinting against bands. Based on my findings, I make some suggestions on which exercise I feel will have a better carryover to increasing your shot speed and power.

The Missing Link To Your Program. I cover the importance of horizontal power production and introduce a research study that makes some suggestions regarding the percentages you should be training at. This post will definitely get you to re-think the importance of training in the direction in which you apply force.

Increase Your Speed And Power With This Quick Adjustment. What the research says in regards to a slight exercise adjustment. Additionally, the research covers how much more power can be developed when using this specific exercise.

Maximizing Your Power Output (Without Power Cleans). This post introduces two research studies and compares the power outputs between Power Cleans and other Clean variations. I also detail a couple exercises that, in my opinion, are a lot easier to learn and implement into a program.

A New Take On Hip Power For Wrestling. A simple exercise progression that will increase your hip power like you wouldn’t believe. The best part about this exercise is that you can do it anywhere.

Training for Wrestling- Power Development. This is one of the first posts on power development that I wrote. A lot has changed since then, especially now that I’m using the Tendo Unit, but the principles I discuss haven’t changed too much. At the very least, this post will give you a good idea of how I’ve developed as a performance coach over the last couple of years.

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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