Wrestler Strength
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DISCOVER THE TOTAL WRESTLING TRAINING SYSTEM, BACKED BY RESULTS FROM
TOP COLLEGE, HIGH SCHOOL, AND PEE-WEE WRESTLERS! GET STRONG, LEAN
MUSCLE WITH QUICK WORKOUTS EACH WEEK THAT WILL HELP YOU WIN MORE
MATCHES!
Are You A Serious Wrestler Who Is Looking For The Next Big Thing
That Will Improve Your Performance On The Mat??
Are You Tired Of Trying To Make Sense Of All The Strength Training
Information Available And Want Something That's Proven To Get
Results?
Are You Fed Up With Following Cookie Cutter Programs Designed For
Athletes, But Not Specifically For Wrestlers?
Well You Can Finally Stop Scratching Your Head And Wondering How
To Make Sense Of Everything Out There And Start Getting The Functional
Wrestling Strength You're Looking For!
Dear Fellow Wrestler,
You're about to discover what might be the most powerful wrestler
specific strength training system ever developed. It's the same system
I've used to train State Champions, All-Americans, National Champions,
and even a World Team Member.
Hello. My name is Dickie White. I hold a BS in Clinical Exercise
Science from Ithaca College as well as a Certified Strength and
Conditioning Specialist (CSCS) certification through the National
Strength and Conditioning Association (NSCA). I am the founder of
Shamrock Strength and Conditioning, LLC, and have created wrestler
specific strength training system that I have been using successfully
for over six years now.
Whether you’re new to wrestling or have been at it since you could
walk, my system will work for you.
I GUARANTEE IT AND HAVE THE RESULTS TO PROVE IT!
HERE IS WHAT SOME OF MY COLLEGE WRESTLERS ARE SAYING ABOUT ME:
" Training with Dickie has helped me develop and move on to the next
level of competition. With Dickie, I was able to have insurmountable
gains in strength, cardiovascular conditioning, and explosiveness.
Dickie's program takes a high level of intensity and is for those that
are serious about their physical advancements. "
CORNELL UNIVERSITY WRESTLER, 2X NCAA DIVISION 1 ALL-AMERICAN, 2006
NCAA DIVISION 1 FINALIST AS A TRUE FRESHMAN, ONLY 5X NYS CHAMPION
" Dickie has written me strength programs since my junior year of
high school, and I have continued to see incredible gains in muscular
strength, endurance, and explosiveness. I attribute my hard work under
his guidance as being an integral part of my success, not only on the
high school level, but also in my first year of college at the NCAA
division one level. I look forward to training with him again over
this summer. "
HARVARD WRESTLER, 2X NCAA DIVISION 1 ALL-AMERICAN, 4X NYS CHAMPION
" When I started on Dickie’s program I was not a very strong kid and
it affected my wrestling. I would do the typical casual lifting on my
own and I thought it was helping. Then I started Dickie’s program and
it took me to a whole new level. It’s impossible to get the same
results lifting with another program as you would get lifting with
Dickie’s. After only two months of lifting I have added one hundred
pounds onto my deadlift, sixty-five pounds onto my squat, and forty
pounds onto my bench. I can tell from my performance on the mat that I
am a greatly improved wrestler. My moves are a lot more explosive and
my muscles rarely get fatigued. I would not drive an hour each way at
least three times a week to train with Dickie if I did not fully
believe in his program. "
Division 1 Wrestler, 2008 University Nationals
Greco-Roman All-American
" Lifting with Dickie has greatly improved my strength, and helped
me become a better wrestler. I felt far more prepared for Fargo this
year than I ever have before. My 7th place finish in the 125 pound
weight class at the Greco-Roman Junior National tournament is
definitely a result of the work I have done with Dickie. I encourage
everyone to set up a program with him. "
DIVISION 1 WRESTLER, 2007 JUNIOR GRECO-ROMAN ALL-AMERICAN
IF YOU THINK THIS PROGRAM IS FOR COLLEGE WRESTLERS ONLY,
YOU’RE WRONG.
HERE’S WHAT SOME OF MY HIGH SCHOOL WRESTLERS HAVE BEEN SAYING:
" Training with Dickie for the past two years has made me a very
strong and accomplished wrestler. The strength and power I gained
through his guidance helped me to reach the Greco-Roman National
finals both as a Cadet and Junior as well as win a Cadet Freestyle
National Title. Without Dickie I would not have been able to
accomplish any of these goals. If you're serious about being a
successful wrestler you need to use Dickie's system. " 2007 & 2008
NYSPHSAA FINALIST, 2X CADET/JUNIOR GRECO-ROMAN NATIONAL FINALIST,
CADET FREESTYLE NATIONAL CHAMPION
" Strength training with Dickie has made me a stronger, faster, and
more powerful wrestler. A lot of my physical attributes can be traced
back to the lifting programs Dickie put together for me. If you are
looking for a tough workout that gets results, you should definitely
get a program from Dickie. "
2007 NYSCHSAA CHAMPION ">
" My son, Greg, has gained over 10lbs since he started training with
Dickie. His strength levels are unbelievably high for a 5th grader.
Not only do these strength and power gains allow him to compete
successfully in older age brackets, but he's regularly taking down
varsity wrestlers in the practice room. "
-GREG KLEINSMITH SR. ON SON GREG KLEINSMITH JR.,
2009 Dixie National Champion and MOW, 2008 NYS Youth Triple Crown,
2008 Empire Nationals Champion, 5th 2008 Ohio Tournament of Champions,
136-12 record for 2007-2008 pee wee wrestling season
" Dickie's system has taught Christian the fundamentals of proper
weight lifting, stressing technique and proper weights to use for
increasing strength. His core body strength, including his back, hips
and legs are building a foundation for later in life. Dickie makes it
fun and challenges the kids so they don't realize how hard they're
working. Their strenuous workouts are normal for them and they will
excel in the future as it is the only way they know how to train. His
system is well worth the investment in my son's future. "
-CHARLIE DEITRICH ON SON CHRISTIAN DEITRICH,
2x Champ at Ohio Tournament of Champions, Rocky Mountain National
Champ, MAWA Champ,
NYS Youth Triple Crown, Tulsa National Champ
When I wrestled in High School I lifted regularly both in and out of
season. I was always muscular and lean, but oftentimes I wasn’t as
strong as my opponents. It didn’t make any sense to me. I was doing a
ton of exercises for a ton of sets and a ton of reps just like all the
bodybuilding magazines told me to do. However, it wasn’t until I got
to college and started to learn what strength training really was that
I started to really increase my strength and speed on the mat.
Throughout high school I was making lots of mistakes when it came to
my strength training and now, as I continue to work with more and more
wrestlers in the Central New York area, I see the same mistakes being
made by them.
HERE ARE, IN NO PARTICULAR ORDER, THE TOP MISTAKES I’VE FOUND MOST
WRESTLERS TO MAKE IN REGARDS TO THEIR STRENGTH TRAINING.
1. STRICTLY TRAINING THE MIRROR MUSCLES
All too often wrestlers come to me with big chests, shoulders,
biceps, and six pack abs. With such an impressive figure you’d expect
them to be strong, but I couldn’t tell you how many wrestlers come to
me that can’t perform more than a couple chinups. Wrestling is often
said to be a sport of pulling, wouldn’t it make sense to develop the
pulling muscles? Similarly, almost every wrestler that comes to train
with me has weak hamstrings and glutes. These muscles are responsible
for hip extension and are therefore hugely important in sprawling,
lifting an opponent, finishing shots, throwing your opponent, and
shooting on an opponents legs. A lot of the underdevelopment of the
hamstrings and glutes isn’t always the fault of the wrestler; there
aren’t a lot of known options other than the hamstring curl.
2. LIFTING THE SAME WEIGHTS
Wrestlers always come to me and tell me they want to get stronger.
When I ask them if they’ve been lifting, almost all of them say yes.
During our first couple of workouts I’ll usually sit back a little and
watch their level of intensity, technique, etc. One of the most common
things I find is that when I tell them to do an exercise for say, 4
sets of 8 reps, they’ll lift the same weight for each set. When they
start to go for the same weight that they did easily for the first set
I go up to them and ask “Are you satisfied with your current strength
level?” They will always respond with a no which leads me to follow
with “Then why are you lifting the same weights that have given you
your current level of strength?!”
3. PERFORMING THE SAME EXERCISES
This is one of the biggest problems I find not only with wrestlers,
but with most everyone. Your body adapts to exercises!! If you were to
perform the same move over and over again with the same setup and the
same finish you wouldn’t have much of an arsenal would you? Similarly,
your progress of understanding the move would plateau after a while.
But when you start adding different setups, finishes, and angles to
the same takedown you become a much more dangerous wrestler. The same
happens in the weight room, most commonly with the bench press. How
many wrestlers do you know that bench almost every time they go into
the weight room? The first few weeks, or maybe even months, they make
somewhat consistent gains right? But after their body adapts to the
stimulus their bench stops going up. This is exactly when you need to
introduce different variations, but no one seems to want to, they want
to stick with their routine because “it’s worked in the past” or “this
bodybuilder wrote in a magazine that this was the way to get full pec
development” or something along those lines.
4. PERFORMING TOO MANY EXERCISES
A lot of people are big proponents of doing upwards to 10-12
exercises per strength training session. Not me. Why? Because if one
of the goals of your strength training program is to increase you
bench and you’re doing 6 different pressing exercises twice a week and
your bench goes up, do you really know what most attributed to this?
One of the big purposes for experimenting with new exercise variations
is to see if it works for you. It may work for thousands of others,
but what good is it to you if it won’t get you the gains you want?
Instead of doing a bunch of exercises each session, I usually have my
wrestlers do around 6. I’ll never have them do more than 2 exercises
for the same movement in a workout, and not more than 3 or 4 in a 3-5
week training block. The reason being that if my wrestlers are
concentrating on increasing their floor press, dumbbell bench, and
dumbbell overhead press during a training block and we go test their
bench after and it’s up, I have a better idea of what caused that than
if they were doing dumbbell benches on a decline, flat and incline
bench, barbell and dumbbell overhead presses, various extensions, and
2 types of barbell benches.
5. NOT RECORDING YOUR PROGRESS
This is another huge mistake I see far too often. How do you know
if you’re getting stronger if you don’t know what you were lifting a
month ago??? How do you know what your maxes (both low and hi rep) are
for your various exercises? How do you know what exercises you were
doing a few weeks ago so you don’t continue to do the same things week
in and week out? Keeping track of your progress not only lets you know
where you were, but also, what exercises and reps you did to get where
you are. It also give you goals to shoot for every workout whether it
be a 1 rep max, an 8 rep max, or a timed set.
6. USING TOO MANY MACHINES
In a wrestling match you have to stabilize various joints, some more
than other depending on the position you’re in. Why then would it make
sense to use machines with fixed movement patterns that nearly
eliminate the need for stabilization? Ditch the machines and train
with free weights- you’ll get a better, more efficient, and more
wrestling-specific workout.
7. TAKING ADVICE FROM PEOPLE WHO AREN’T QUALIFIED TO GIVE IT
Odds are you would take wrestling advice of someone like Dan Gable
or Cael Sanderson into far more consideration than you would the
advice of someone who has never had a winning record or coached
successful wrestlers. Likewise, I would like to suggest you listen
with a critical ear to someone preaching on how to become stronger for
wrestling when they look like someone who has never touched a weight
in their life or has never wrestled either.
WITH ALL THE INFORMATION REGARDING STRENGTH TRAINING FOR WRESTLING
THAT’S OUT THERE, I THINK IT’S IMPORTANT TO KEEP THIS LITTLE SAYING
IN MIND:
“METHODS ARE MANY,
PRINCIPLES ARE FEW,
METHODS OFTEN CHANGE,
PRINCIPLES NEVER DO.”
That’s what I do for you in Strength Training for Wrestlers!!! I lay
out all the principles you’ll ever need to create your own
individualized, results-driven strength training program!!
I KNOW WHAT YOU’RE THINKING RIGHT NOW- THIS SOUNDS GREAT, BUT WHY
SHOULD I LISTEN TO WHAT DICKIE HAS TO SAY OVER ANYONE ELSE?
WELL, LET ME TELL YOU.
1. I AM A LONG TIME MEMBER OF THE SPORT OF WRESTLING.
I wrestled for over 12 years during which I was a 2x NYS Freestyle
and Greco-Roman Champions, a Junior Northeast Regional Champion, a 3x
NYS Section 4 Finalist, and a Junior Freestyle All-American. I know
what it’s like to go through the grind of wrestling season. I know
what the ups and downs of wrestling are like. I know the frustrations
that wrestling can cause. Did you know there are well known
“authorities” who write monthly columns and have books out on strength
training for wrestling that haven’t wrestled before? Unfortunately,
there are people like that out there. I, however, am not one of them.
2. I AM EDUCATED AND CERTIFIED.
Would you go to a certified accountant to get your taxes done or to
someone who says they read a monthly magazine on accounting? Would you
go to a lawyer to discuss legal matters or someone who says they
passed a test after taking a weekend course? Similarly, would you
trust your performance with someone who is highly educated and
certified, or just anyone who happens to be available? I don’t know
about you, but I only have one body, and I had very few chances to
reach my goals as a wrestler. Great opportunities don’t come around
often, be ready to seize them when they do!! Not only do I have a BS
in Clinical Exercise Science, but I am also a Certified Strength and
Conditioning Specialist. On top of that, I've been writing wrestling
specific strength training programs and working side by side with some
of the top wrestlers in the country for over six years! I have the
knowledge and experience on how to maximize your strength to become a
better wrestler.
3. I ACTUALLY LIFT WEIGHTS.
I am a powerlifter in the USAPL. I am the 2007 198lb USAPL NYS Open
Champion and currently my best lifts are a 565 squat, 400 bench, and
550 deadlift and a 1515 total. Just like in the discussion above,
would you take advice on how to get strong from someone who wasn’t
strong? I practice what I preach and have high goals for my
powerlifting career that I will accomplish before my competitive days
run out. I know what it’s like to hit a plateau and battle through it.
I know what that record feels like after battling through a plateau. I
know what it’s like to deal with injuries and have to work around
them. And, most importantly, I know what it’s like to have to balance
the stresses of school, work, life, family, friends, wrestling, diet,
weight cutting, lifting, and all the other things thrown in.
LIFE IS WAY TOO SHORT TO TRY AND LEARN THIS ON YOUR OWN THROUGH
TRIAL AND ERROR.
WHY DO THINGS THE HARD WAY?
TAKE THE SHORT CUT TO LEARNING HOW TO GET OVERWHELMINGLY STRONG AND
MODEL AN EXPERT!
Why go through years of trial and error when you can read this
E-book (in a matter of hours) and master the wrestling strength
training secrets known by only a handful of world-class wrestling
strength coaches? You'll then parlay your newfound knowledge into a
rock hard body in a matter of a few short months. This is exactly the
kind of strength training I wish I had 15 years ago when I was just
getting started! Learning even a small portion of this information
would have short cut my success hugely!! These are secrets most people
NEVER discover by trying to do it on their own.
SO WHAT'S THE BOTTOM LINE?
HOW MUCH DOES THIS COMPLETE PROGRAM COST?
I have some great news for you! Since there are no printing costs
for E-books, you can get this E-book for much less than it would cost
if it were a hard copy manual - AND you get it instantly (no waiting
for the mail!). Your investment in this E-book that is guaranteed to
improve your performance on the wrestling mat is now only $49! You get
the Wrestling Strength Training E-book complete with detailed sections
on the bench press, chinup, box squat, and deadlift as well as
numerous programs and individualized templates to build your own
program from depending on what equipment you have access to and your
goals, both FREE BONUS E-books detailing everything from grip
training, to upper body assistance training to lower body assistance
training and core training. And on top of that you get 2 FREE 6-week
programs from me based on email discussions we will have on your
needs, weaknesses, goals, past injuries, equipment access, etc. to
help me formulate an individualized program that will take your game
to a level you never thought possible! This complete package all for
just $49, which is less than what the programs along would cost you!
SINCE I'M A NUMBERS GUY, LET ME BREAK THIS DOWN FOR YOU THE
WAY I SEE IT.
FOR A ONE TIME INVESTMENT OF ONLY $49 YOU GET:
Well over 125 single spaced pages of no fluff, step by step
instructions side by side with sequential action photos of every
exercise detailed from the four core lifts to every imaginable
assistance exercise that I use personally with my top performing
wrestlers ($200 value)!
2 FREE 6-week programs ($150 value)!
3 E-books for less than the price of 1!
All the knowledge you'll need to help you become the stronger
wrestler you know you can be (priceless)!
The ability to win more matches (priceless)!
Now, I know you can't put a number on winning more matches, so I
won't factor that in. However, the concrete numbers that are available
add up to $350! Yes, that's right, I'm offering you a package valued
at well over $350 for the low price of $49!
Once you place your order on Clickbank's secure server, you will be
directed to the download page, where you can download your E-book and
get started IMMEDIATELY. The E-book is in PDF format, which can be
viewed on any computer (PC or MAC). You can read it right on your
computer screen, or you can even print out your own hard-copy and put
in a 3 ring binder and take it to the gym with you to reference as
needed!
That's all there is to it. Once you've downloaded your book, read
all 3 manuals from cover to cover. Then take action and start getting
stronger than you have ever been!
FOR LESS THAN THE COST OF ONE PERSONAL TRAINING SESSION, YOU CAN NOW
LEARN EXACTLY HOW TO GET UNBELIEVABLY STRONG
FOR WRESTLING!!
LOOK AT IT THIS WAY:
THE MONEY YOU INVEST IN THIS PROGRAM IS A DROP IN THE BUCKET
COMPARED TO THE AMOUNT OF MONEY YOU'VE PROBABLY WASTED ON USELESS
SUPPLEMENTS, MAGAZINES, AND FAD DIETS THAT DIDN'T EVEN WORK. IT'S EVEN
LESS THAN WHAT ANY GOOD PERSONAL TRAINER WOULD CHARGE FOR ONE HOUR!
If You're Finished For Good With All The Strength Training Fads,
Programs Not Built Specifically For Wrestlers, and "Quick Fix
Exercises" That Have Failed You In The Past And You're Ready To Do It
The Right Way, THEN NOW IS THE TIME! This Is The Honest And Effective
Strength Training Program For Wrestlers You've Been Searching For!!
If you're even remotely interested in learning the truth about
developing unstoppable strength for wrestling, then you owe it to
yourself to at least try Strength Training for Wrestlers. If it's not
for you, I'll understand. Frankly, this program isn't for everyone.
95% of the wrestlers in this world are going to keep looking for that
magic pill or quick fix. But I don't think you would have read this
far if you were the type of person to follow the crowd.
I'm not looking for a huge mass of followers - I'm looking for a
small handful of winners who are sick of all the marketing hype and BS
and are willing to put in the honest hard work necessary to make their
dreams a reality - people who simply need the right information,
motivation and coaching to help make it happen.
If you're one of those special people - one of the top 5% who are
ready to make the commitment and willing put forth the effort - then
come on board with me and order today, because "just thinking about
it" never led anyone to the top
of the podium.
Your Friend in Strength and Wrestling,
Dickie White, BS, CSCS, NSCA-CPT
Wrestling Strength Coach
Shamrock Strength and Conditioning
PS - THE BOTTOM LINE IS THIS:
If you want to have more photos of yourself like the ones you see
below, you have to do what's in the photos above. Stop wasting your
time doing things the wrong way and start earning yourself more wins
today!!
