In general, I do not think wrestlers lift enough. I know mat time is everything, but being able to execute what is learned on the mat is pretty important. There are ads that push a lot of bright shiny objects and magical silver bullets, but they really need to deadlift, squat, overhead press, perform lots maximum effort jumps, sprints, lunges, step ups, pull-ups (with external resistance), push-ups (with external resistance), and rope work (preferably 2” diameter). In season, cutting down on eccentric actions (negatives) with partial movements and sled pushing, pulling, and dragging is of great benefit without the extreme breaking down of tissue. Pretty simple, it can be progressed and varied to the level of anyone’s creativity, but its a good baseline.
Adrian Panko, PANKO Strength & Speed