Ex wrestler here, also got into it late starting w/ Junior year in HS…
What did we do for training?
Run stairs for a minumum of half an hour(depended on how good or bad we were meaning if we had lost bad, or were being lazy)
Ran sprints for a half hour in groups of four, the length of the room and back
Wall sits while one of our coaches walked back and forth on us, on our knees like a bench.(he wasnt a dick, he is a great guy, quick tidbit, he broke his neck wrestling in college while pinning a guy, made a full recovery though obviously)
Sets of pushups(25) situps(50) and neck bridges for however long. always in the up position for pushups and you never knew when coach wanted to tell a story or leave the room for a minute while still up
I say however long because the main emphasis always was to be wrestling, so all this pre-wrestling work was really just to warm up and it was always a combination of what I listed above. The two givens every practice though were either the stairs/sprints and the pushups/situps/neck bridges there was also a stretching session mixed in here somewhere but I am too old to remember.
Then
Wrestled till we couldnt stand, either drill or live intervals.
And it’s true, I thought I was in great shape, until my first 6 minute match, never been as tired in my life after that, I could run for hours but after that 6 minutes I knew the difference between being in shape and being in wrestling shape.
Sorry for the tangent, I guess I enjoyed thinking about the glory days. One thing I will never forget my coach said to me.
“You will never be in this kind of shape in your life again.”
He was right