Upper Body Strength Training

Kid Dynamite At It Again! This post goes into Kyle Dake’s win over a 2-time World Champ. Specifically, I detail a common position that both wrestlers were in throughout the match. I then go into a couple of exercises that I feel would have the best carryover for that position. Even if you don’t get into the position these two did, definitely read this post. It will give you a better idea on how to analyze wrestling-specific situations and select exercises that will provide the best carryover.

How To Improve Your Grip. What wrestler doesn’t want to improve their grip? This post goes into my preferred style of grip training. I also cover why I feel it is the best way for wrestlers to strengthen their grip and detail my favorite exercises.

Tricep Strength For Shoulder Health. Shoulders can take a beating between lifting and wrestling. This post offers some research-based suggestions on how to minimize stress to your shoulders when Bench Pressing.

A Valuable Lesson From Bodybuilders. One of the biggest problems I see during pulling exercises (Chinups, Rows, etc.) is the use of momentum to cheat. However, in a wrestling match, you are oftentimes unable to initiate a pull with your lower body. This post details a number of exercises and adjustments you can make to them to ensure you’re not using momentum.

Bodyweight Row Progressions. This post goes into the bodyweight row progression I implement with the wrestlers I train. I also have a free download to an eBook which goes into detail on how to make suspension straps and a variety of exercises, other than bodyweight rows, that you can perform with them.

Quick Adjustment For More Takedowns. A research-based post on how to adjust the way you perform upper body pulling movements to help better develop a specific, and often overlooked, strength for wrestling.

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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