Need a offseason wrestlig workout routine (High School Wrestling)

[complex209]

This was my first year wrestling (Freshman) and i want to get stronger/faster for the next season. I wrestled at 140s and 145s most of the time. I'm skinny so i plan on going up to 152s or maybe even 160s. I dont want to get fat, i want to get muscle with a little but of fat.I also plan on doing freestyle in about a month but i dont plan on going to tournaments so i could still gain muscle and not have to eat small meals/cut so i can get to my weight class. What would be a good workout routine? Any help?

[p-jersey]

I would focus more on wrestling than lifting, i think its a huge mistake to sacrifice mat time for weight room time. Lifting and conditioning are important but should be supplemental.

[complex209]

^Im still going to wrestle freestyle im just going to lift weights on the side.

[gjfovf]

Read some of the posts from Grecowrestler13, JensenS, Janitor and gjfovf training logs. Everybody does things a bit differently, but explosive power, flexibility, and endurance are all major themes in all 4 programs.

[The Janitor]

are you taller or shorter cause that could also be better for different lifts for wrestling if your shorted get strong legs and strong back and youll get alot better at double and single legs just from that but do everything but im taller and i like working out legs and back and grip and neck mostly because that what benefits you alot in wrestling

[complex209]

I'm 5' 10'.

[The Janitor]

oh alright were the same height so try what im doing if it doesnt work for you try something else