Best Exercises/program for wrestling

[scrambler]

I'm new to CB's but i just recieved my 15lber. Currently i do squatwork, BW/weighted pull-ups, and KB work (MP's, jerks, swings and snatches). I also train with CoC's. What kind of routine can i add to increase wrist,grip,forearm strength, increase shoulder flexibility and ROM strength and add a new conditioning element as well. I would like something i could do 15-20min a day. Maybe 2 grinds and 1 ballistic. Any thoughts would be greatly appreciated!
thanks
-Matt

Matt,

since I'm pretty familar with your routines from the other board i would say just get them and the video and do what you like. I like the ballistics more then the grinds, but that's true with KBs for me too. Everything you do with them will work wonders for your grip/wrist area. The carryover is huge.

Bill

[Scott Sonnon]

Matt,
Shield Casts, Inward and Outward Pendulums, Parry Casts, and Shoulder Casts will all hit you in a way your other training is not. Once you develop these skills, then sophisticate your routine to Mills (both directions), Spouts, Taskmasters, and Lunging Pendulums will be excellent for your wrestling conditioning.

[scrambler]

thank you both!
-Matt