(Background info) I am a wrestler. I just got done training for a competition, finished the competition, am now having a few days off doing absolutely nothing, then it's back into hard training. I'm 180cm and 72kgs or so, wrestling in 74kg division (I've been wrestling underweight). I want to be around 76-77kgs and cut down to 74 for nationals. And so For a long time I've fit weights sessions in where I could, once or twice a week, very low volume, and also they were generally after wrestling training plus work, so I was already tired before I began. Basically my lifting has suffered greatly. I now have nothing until nationals (wrestling) next March and that's what I'm working towards. I've worked out my schedule so that I have wednesday and sunday without wrestling training or conditioning, my only training on those days is for strength. On the wednesday, I work but it's only a semi physical job, nothing exhausting. --- In short, I want to get as strong as possible for wrestling between now and March, as well as increasing lean muscle, I want to go from current ~72kgs to 76-77kgs so I can cut to wrestle in 74kg division. I have 2 days a week to do weights where I will be fairly fresh. I am thinking I'll go with two full body workouts. Starting with say Wednesday Deadlift Bench Chinups Situps Sunday Squat/Front squat Inc. DB press/Shoulder press/Push press? BB row/Seated row Obliques/rotational core work And start with very basic 3x8, eat a lot, and try to put on some weight. This would just be for 4-6 weeks, increasing the weight as I feel that I can, to get my base level of strength up. After that I would go with a similar exercise template, but drop the reps and increase weight for another 4-6 weeks, up until the xmas break. Then in the new year I could change it up and do some explosive training with cleans or DB snatch, or whatever. This is very basic, and I have to say my periodisation knowledge is extremely limited, which is why any advice is appreciated. Thanks.