Bamboo Zercher lunges

A lot of great things here for a wrestler with stability and upper back and legs all working together and we are in our stance so were working the feet and all the way up to gain strength and muscles in the right places to perform at the highest levels. 

Jumping is one of the most explosive things you can do to train and become a better wrestler. This is box jumps with ankle weights to get the wrestler more explosive and powerful

Training the whole body explosively at random different times in a session is key for wrestlers.