Program Design

Wrestling Workout Routine. I go off on a bit of a rant in this post. I bring up some concerns I have with programs for wrestlers and how they may not be designed to help you reach your goals. If you feel like you’re just spinning your wheels and not improving on the mat, this post should help you re-think how you’re designing your programs.

Kyle Dake Lifting Program. This post details the time I spent designing a program for Kyle Dake in preparation for the World Team Trials. Give it a read to see what went through my mind during the process.

How To Gain 29 Pounds in 26 Months. This post details the 3 key principles I used in the design of a program for Division 1 heavyweight Tyler Deuel. Over the course of 2 seasons Tyler was able to gain 29 pounds of muscle! Coupled with great coaching and technique, his strength and power helped him win the EIWA championship his senior year.

What I Learned This Season. This post covers 3 important principles that I feel should be part of any strength and conditioning plan for wrestlers.

Wrestling Workout Program. This in-depth post takes you step-by-step through the design process I typically go through. I detail the actual program I designed as well as go into why I chose the exercises that I did. If you design your own programs, this post should help to improve your process.

Wrestling Workout Plan. This post details the 5 steps I go through when designing a program. If you’re looking for a more organized way to structure your training, give this post a read.

Wrestling Workouts For Youth. This post goes into sample programs for youth wrestlers, special considerations, and 3 important principles. If you’re looking for a thorough post to help improve your youth wrestler’s performance, this is it.

Wrestling Strength Training Program Principles. This post goes into 6 principles I like to follow when designing and implementing a performance program for wrestlers. If you’re big on principles and core concepts (like I am), then this post is for you.

Lifting Program For Wrestlers. This post covers the top 4 lower body exercises you must have in your program. In addition, I detail how I would program the exercises into a 2x a week and 3x a week program.

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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