I used the routine that I posted above to get in shape for the last wrestling season. My goal was to gain strength and power, keeping the exercises heavy and basic. I also got my bodyweight up about 5 pounds, putting me at the right weight to cut down for competition. The basic format of the routine is:
Lower Body Unilateral
On the days I did not lift I did conditioning which consisted of barbell complex circuits, wind sprints and bleacher sprints, and Bas Rutten's MMA All-Around Fighting and All-Around Workout audio CD's.
During the wrestling season I used Alwyn Cosgrove's Holiday Program (good routine). I was able to maintain muscle mass and even made slight progress in strength even though I was doing intense practices (1.5-2 hours) for 4-5 days a week.