With out starting a discussion about what exercises are best, or methodology
or the hierarchy of where strength training in the weight room falls for a wrestler,
Just remember that any strength training program would be beneficial, if well laid out.
Particularly in the beginning any program will show some progress.
would PL training help more then a program designed around hypertrophy
with athletic performance , yes.
PL training can be great- but I sometimes find it hard on the joints-
shoulders and hips, just find a good balance with your strength training
so it does not impair your recover and skill work
I wrestled in college- from D3 to D1 all the way to post college Greco Roman international circuit.
what we did then is different from what is possible now, lots of coaches where not
big on weight training at all - and only in D1 and post college did we train at all with weights.
I did get the opportunity to train with some excellent S&C people at various camps, clinics
and see some very different things the few times I got to train overseas.
Most of our work involved using weight training conditioning.
we concentrated on power cleans pull ups lots of unilateral leg work and jumps
Lots of clean pulls,rows, rows, rows, and some O-lifts, and plenty of Barbell complexes
If we did squat it was front squats, if we did pull or deadlift it was snatchgrip.
Take that with a grain of salt- as I was a smaller athlete for the most part below 140lbs
I do know for the larger 200 to 285 sized athletes their strength work was different
and focused more on the squat, dead, and bench and this was over 10 years ago.
There are some very good Defranco and Eric Cressey programs that
are PL based but geared toward atheletes where strength training is not
their sport or primary activity.
the WSFSB III has a program for in season athletes that is excellent
Wendlers 531 program is excellent and simple to follow
Its open structure allows allot of flexibility in what you pick to support the main lifts.
Personally I am a huge advocate of Prilepin’s table
and working in those rep and set ranges with percentages.
I also am a big fan of using high rep training for accessory work
to offset some of the joint strain I feel on the bigger lifts working in higher percentages.
Im’ not a big fan of the barbell bench for wrestler/grapplers- I can not deny its a great
builder of strength for the upper body , but I think there are better things out there
like db work floor presses, and weighted dips.