Wrestling routine?

[simm]

Please can anyone help me with a weight training and cardio routine for Olympic freestyle wrestling?
I'm heavyweight and wrestled at a club once before but here in England wrestling is non existent....I want to utilize this routine into my MMA training as wrestling is extremely important in MMA.
Thanks

[Proximal]

I'm good with biomechanics & would think that lifts such as deadlifts, squats, cleans, snatches would work well. These would also be complimented by lifts such as bench, military, rowing, curls, etc.

Just knowing what I see in crossfit competitions on tv, they also use a lot of awkward weighted objects requiring total body involvement, core strength and balance. Large sandbags, weighted balls, logs, etc.

Cardio wise as the MMA rounds are 5 minutes at varying intensity, I'd match that with short to medium bouts of intense work with brief intervals of a slower pace. Stuff that drives you up to your max VO2 and levels of max levels of tolerable lactic acid for a period of time, then intervals that allow you to barely recover before you repeat.

Just my 2 cents.

[simm]

Perfect advice bro. I was thinking similar to what you mentioned. Thanks for your input