I am about to go on christmas break and i will not be able to grapple, however i havent been lifting regularly for a month. I need a power program, preferably 3-4 days a week.
Chad Waterbury's "Quatro Dynamo" program worked well for me. It's an azz-kicker, but I saw big gains in my core lifts. 4 days a week plus some light cardio on two of your off days.