Wrestling Weight Lifting

    I am about to enter the off season for wrestling and would like to find a good split with guidelines on reps and number of sets and which exercises. What I am looking for is a large amount of endurance and strength training with less emphasis on the explosiveness usually associated with sports such as football. Also, the mass is inevitable but I would not like to put on too much mass for power because I would only use it in times of throwing and a few other situations. I know for optimal gains you must cycle so it is very hard to get specific results while maximizing increases but if anyone has a suggestion, it is greatly appreciated!

wrestled very sucessfull in highschool, and am going to play colllege football this fall.  do 20-20-20 set reps for squats. this will not make you build mass like power squating will.  these sets will help your muscle endurance like you couldnt imagine, trust me i do them 1-2 times a week. it will make your stand-ups and sprawls invincible. dont worry about how much weight your doing, do enough so its not easy but dont try to overload your self. your gona get veryvery sore the first few times but they are the best advice i can give for a fellow wrestler

ORIGINAL: runningHard27

wrestled very sucessfull in highschool, and am going to play colllege football this fall.  do 20-20-20 set reps for squats. this will not make you build mass like power squating will.  these sets will help your muscle endurance like you couldnt imagine, trust me i do them 1-2 times a week. it will make your stand-ups and sprawls invincible. dont worry about how much weight your doing, do enough so its not easy but dont try to overload your self. your gona get veryvery sore the first few times but they are the best advice i can give for a fellow wrestler

Thanks man, Funny that I finally got a response after all this time. I am actually following a workout already that emphasizes all of the ranges for maximum strength size and endurance. I really need the strength too because many years of crappy isolation exercises made me very strong looking, but with no explosiveness in my shot or anything with lower half of the body.