W.W.P. Day 3, Superset 1

an image of a hungry hippo cake my wife got me for our anniversary.

This is the Hungry Hippo cake my wife got me for our anniversary. Completely unrelated, but I thought it was pretty cool and worth sharing.

Anyway, in this post I’ll cover the first superset in Day 3 of the program that I wrote for a college wrestler I train via email.

Check out the original post in the series- Wrestling Workout Program.

Here’s a quick look at the 3rd day of the program.

Day 3

Superset 1- DB Push Press (5×3) and Hanging Leg Raise (5×8)

Superset 2- Pin Pull (5×3) and Weighted Russian Twist (5×12)

Superset 3- DB Rack Lunge (3×6) and Ball Leg Curl (3×12)

Exercise Descriptions

The first superset begins with a DB Push Press.

The DB Push Press (or DB Jerk, I use the terms interchangeably even though there’s a difference) is a great way to build power in the lower body and hips.

Additionally, by holding the DB at the top, you improve shoulder and core stability.

Here’s a quick video of me performing a DB Push Press.

As you can see, the DB is moved from the shoulder to the overhead position as quickly as possible. There is absolutely no pressing done with my upper body. The purpose of the exercise is to drive the DB up with the power created by your lower body and hips.

If you find yourself struggling at the top, or if you don’t feel steady, lower the weight.

Exercises like this are meant to develop power. As such, the weight must be kept in check. Going too heavy will result in a noticeable decrease in execution speed. Ultimately, this defeats the purpose of the exercise.

So, keep the weight where it allows you to be maximally explosive.

Key Principle:

When performing an exercise, always keep in mind why you’re doing it. In the case of the DB Push Press, it’s to develop lower body power.

To accomplish this you must use weights that you can move as explosively as possible. If you end up going too heavy and can’t complete the movement quickly, then you’re not going to benefit optimally.

So always keep in mind why you’re performing an exercise.

An image of a strongman in a competition holding a heavy dumbbell overhead with his right arm.
Here is a Large American pressing the world famous Inch Dumbbell. Very impressive!

The second exercise performed in the first superset is the Hanging Leg Raise. Here’s a video of me performing it.

In the video I demonstrate the more difficult way to perform this exercise at the beginning- keeping the legs straight.

If you’re unable to do this without swinging, simply perform reps with bent knees.

Either way, there is one important thing to keep in mind- keep a slow pace to avoid swinging. Swinging is indicative of a loss of control. This indicates there’s a loss of tension in the muscle(s) that are supposed to be working (in this case the abs).

Just like most any other exercise, creating momentum is simply going to result in less than maximal benefits.

Related Posts:

A Must Have Core Exercise

The Foundation For Core Training

Exercises for Wrestlers- Core Strength and Stability

How To Keep Your Shoulders Healthy

Shoulder Stability- The Next Piece Of The Puzzle

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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