I have a good friend who wrestles in high school, and wishes to take his competing to the next level. He usually fights in the 189lbs weight class, and he wishes to gain as much useful strength as possible between now and when his season really begins in mid-winter. I've showed him various programs including Designer Athletes and WSFSB, but he still wants some second opinions.
He's looking for something "wrestling specific", specifically something that will allow him to be more explosive in his shot (takedown technique). He may choose to lean up eventually, and fight in the 160lbs weight class however, if that is important.
Currently, he uses a five day split targeting a different muscle each day. I've told him this is inefficient for the purpose of gaining maximum strength and explosiveness, but he needs a little convincing. I'm posting this here because he refuses to make an account.
His goals are to increase his strength and explosiveness in the ring while maintaining his cardio vascular and muscular endurance.
Any help or advice, or any particular programs he might find interesting or useful would be appreciated. Especially anything specific to what will make him most successful in wrestling.
Thanks in advanced.