new wrestling routine

i put this in the regular training section, but it belongs here so im reposting.
 
i've pretty much been doing strength training, or atleast i think its strength training, for the past year. doing 4 sets of 6-8 reps. but now a friend who wresltes for college gave me his wrestling work out routine and pretty much its similar excerises like curls and tricep extensions but doing supersets and 3 sets of 20 reps. and you feel the burn in the muscles. also some excerises require 4 sets and 2 sets you do on your left foot standing up and the other 2 on your right. also there are dumbbell flies and dumbbell bench with only one dumbbell so your left arm is trying to maintain balance and all. i am pretty much just rambling because its almost 2 am, but my question is: does this sound like a good routine?? i've kinda plateued so i wanna try something different so after 2 months, if i start doing the 6-8 reps, will my weights go up?

well.. for one.. I could not understand really anything you were going on about, but actually post your routine and I could give you some help.  Wrestling is a contact sport is anything is at all and so you will need to explode in alot of situations(coming up from bottom,shots,driving from top).  The majority of your explosiveness and power comes from your hips and your quads/hamstrings.  Front Squats, Explosive Squats (do a lighter weight than you would do on normal squats) and go down normally and explode upward.  Or do front squats with a weight light enough that when you go down you can explode up and press the weight over your head like a military press.  Also do hang cleans, hang snatches, and clean and presses. For wrestling.. if you are desperately needing to gain strength because other people in your weight class are stronger than you then stay at anywhere from 8-10 reps, but if you would like to get a little bit stronger, but mostly want your muscles to be less tired over the duration of your matches then try sets of 12 reps.  Try doing this.

Do this 2-3 times a week. Warm up.  Stretch.
DB Incline Bench- 3x12 move weight up on last set
DB Flat Bench- 3x12 move weight up on last set
Military Press- 3x12 move weight up on last set
Dips 3x12
Pullups 3x15(if you cant do 15 in a row then then just finish.. sets of 1 if neccesary)
Squats- 3x12 move weight up on last set
Box Jumps (with dumbbells if needed) 3x12
Hanging Knee Raises 4x10 (for abs)
3x10 Hang Cleans

Those are all compound exercises.. meaning they do not isolate specifically one body part or they use a very large body part.. in wrestling you are never using just your biceps or just your shoulders.