Hello. I am 5' 9" @ 155-160lbs, and I am 20 yrs old. I used to be into lifting very heavy weights and powerlifting back in high school and in my first year of college, but now, I have seen the light. I didn't start wrestling until a few months ago, and when I first started, I was amazed at how great technique can overcome great strength. I soon realized that being able to bench, squat, deadlift a lot (while it can be a nice advantage) means little in grappling/fighting. Strength is, of course, a must in any type of contact sport, but when it comes to grappling, it is near the bottom of the list of priorities. Technique, endurance, and power (in that order of importance) is what I have found to work for me in my training. In terms of 'functional strength', I have found that a strong grip is a key factor in grappling. It's almost funny when I wrestle a huge guy that can lift a ton of weight, but he can't get out of my grip, no matter how hard he pulls or tries. Can't get out of someone's grip??? Where's your 355 bench now??? Grip advantage = control, regardless of how much you can box squat or deadlift. So, I figured if I was going to keep up my strength training, I have no choice but to focus on functional strength training. I have decided to reduce the amount of weight lifting by a large amount, and to focus on grip training, along with some bodyweight exercises. I find that real heavy lifting puts unnecessary strain/wear n tear on the joints and is a good way to hurt yourself if you are combining it with grappling/MMA. I will be doing military press, but that's all for weight lifting. For grip, I will also be holding onto heavy barbell also to train my grip, and I will also be doing the wrist roller (2.5 inch thick handle), the Hardy Handshake gripper, pinch grips and body holds, too. I will be doing some levering, as well. For bodyweight exercises, I will be doing pushups, pull ups (overhand and underhand) and dips. I will also be running and sprinting, and doing sit ups/abs. Any advice or tips would be greatly apprectiated, as I am rather new to grip training. Here's what my routine will look like for grip training. MONDAY Hardy Handshake Wrist Roller (2.5 inch thick handle) Levering Run (distance) TUESDAY Wrestling Abs WEDNESDAY Gripping Heavy Barbell Pinch Grip Run (distance) THURSDAY Wrestling Bodyweight exercises (and Military Press) Abs FRIDAY #2 attempts Body Holds SATURDAY Sprints Abs Distance SUNDAY meh EDITED, I will start trying to work grip 3 days a week now rather than 2. So I spaced the exercises out a bit more.