Here are 5 tips to start transitioning from offseason training to preseason training when conditioning for the upcoming season... it's not too late to turn yourself into a wrestling machine for the upcoming season:
1. Jogging no more than one time per week
Now is the time to start getting into anaerobic condition. Jogging more often during your offseason summer program is fine because you will build a more efficient anaerobic condition by first optimizing your aerobic conditioning.
2. Add one day of plyometric training
Plyometrics work only if you've already built a base level of strength through heavier, intense strength training. They are not magic... they are not the "Holy Grail" of speed development. They are fine for short periods of time once per week, and seem to work better with more 'high-twitch' athletes.
3. Keep your protein around 1 gram per pound of bodyweight
In order to wrestle your best, you need to counteract the catabolic demands of wrestling and wrestling training. These are the things that break down the body, such as intense practices and barely any food after, and long, drawn-out weeks. One gram of protein per pound of bodyweight, rounded out with complex and fibrous carbohydrates will optimize your strength training for the mat.
4. Interval cardio or sprinting
Use variety. Don't always get locked into the same cardio regimen. If it hurts find something else. But do it. You should have about 3 total cardio sessions each week, and 1 of them should be interval sessions. You know, go fast for a minute or so, then slow for 30 seconds to a minute? Do them after you strength train, or first thing in the morning. Just don't ever do them right before you strength train.
5. Use powerlifts and olympic style lifts
I've been getting really great results from having my Wrestling Performance members use a combination of HIT training, Olympic Lift training, and Plyometrics... combined with a strategic running program. You might want to also. It's the key to being a well rounded, wrestling machine this year...