I recently did a phone consultation with a high school coach in Pennsylvania who wanted to know,'if I could recommend the best exercise or two to improve his wrestler's speed, strength, endurance, power, all at the same time...'

I asked him if I could suggest an exercise or two but with a certain twist.

He agreed to it.

I recommended the Trap Bar Deadlift and a barbell or machine squat, with the following stipulation... they were to be done for at least 20 all-out repetitions!

He asked what I meant.

I told him to take a weight that he knew he could get for 10 with perfect form, and simply double it. 

He was puzzled.

You use so many muscles at one time during these exercises that you will 'dig-deep' to grind out the last 10.

'But what does that have to do with wrestler?' he asked.

'It will develop the posterior chain muscles to their fullest, as well as develop overall metabolic conditioning,' I told him. 

Here's what I recommended to him.  Thought you might want this information.

1.  Alternate squats and Trap Bar deadlifts.  Do one of the exercises one workout, followed by the other exercise the following workout.

2.  Choose a weight you can get for 10-15 reps in perfect form.  NOW GET 20!!

3.  Go up in weight on each exercise with each workout.  Just a small bit of weight will do.  Keep on getting 20 repetitions in perfect form  (resist the temptation to hoist a weight and getting yourself hurt in the process)

The repetition range plus intensity involve both your aerobic and anaerobic conditioning systems.  This along with the muscular stimulus make this a one-two punch that high school and college wrestler might want to consider in their training arsenals.