if youre wrestling you are going to be getting plenty of upper body volume–both push and pull.
when i was wrestling(jiu-jitsu) i would just focus on trying to keep my strength up. for me i did a few max effort moves a few times a week. very low reps and sets (total volume).
cleans,snatches,deads(sumo and conventional),squats, bench, push press,wtd chins, heavy side bends, heavy twisting and “chopping” lifts,strong man lifts.
day one might look like this:
snatches: 3-6sets of 1-3 reps@ 85-100%(depending on how i was feeling)
sumo deads: same as snatches
heavy core work:same as snatches.
if i felt like doing a couple of higher rep sets i might but i usually stayed away from them.
the next workout i would either repeat the first day or pick a few new exercises.
i also HATE long distance “jogging” for wrestling.
when i was doing jiujitsu i didnt have to put up with that kind of crap so i would run med-high intensity sprints and at the end of the sprint i would do chins or push ups or body weight squats or tumbling drills, then jog slow for a minute then sprint and repeat. i think this much better simulates what you are going to be doing in a wrestling match than jogging 7 miles a night.
i feel that conditioning should come from practice and/or work like i just mentioned.
so many times i have seen guys come to the weight room after practice and go do some circuit like: bench 3 sets of 10 chins 3 sets of 10 etc kind of crap. i dont think that does ANYTHING to improve your wrestling game. and even if it did help a little bit you still could have used that time more effectively.
lift HEAVY weights a few times a week(maybe 2-3).
dont kill yourself with volume in the wt room because you are getting plenty on the mat.
use money lifts.
work your core with heavy, heavy movements/lifts (the heavy core work is what i really noticed making a difference. so has every wrestler ive ever convinced to do them).
DONT BURN YOURSELF OUT WITH LIFTING. YOU SHOULD OWN EVERY SINGLE LIFT YOU ARE DOING. EVERY SINGLE TIME. THINK STRENGTH. THINK SUCCESS. WALK OUT OF THE WT ROOM WANTING MORE.