First, good advice so far. Completely agree about specificity and that at your current bodyfat% and height you are going to ultimately want to wrestle at a lower weight class than 160. That might be a realistic weight for this season though as many scholastic wrestling governing body’s (athletic commissions) have safety standards concerning how much weight a wrestler can cut (what weight they can wrestle at). Your very high bodyfat % though makes me think that you could definitely make 150 before you started needing to worry about health concerns.
Regarding conditioning work, understand that steady state/fasted morning cardio will build up your recovery abilities (how quickly you can return to homeostasis/being aerobic after intense bouts of exercise), but it’s probably not going to make a huge impact on how you perform during the periods of wrestling.
Actually wrestling or doing wrestling specific conditioning drills is what is going to improve your performance in your actual matches. And not only will it build your conditioning, but it will also provide opportunities to build wrestling specific skills which will further increase your efficiency of movement, making the conditioning that you already have go further.
Some of the partner drills posted above are great foundational wrestling drills, but to be honest, beyond just a simple teaching of “what’s an Under Hook/Overhook” and what it means to pummel, my personal opinion is that things like “pummeling” as just a cooperative Drill don’t really become functional skills until you start to add real resistance.
So for instance, with pummeling the progression of resistance might go:
-no resistance, just do the pummeling Drill till both people understand how to maintain their balance, shift their feet so their Underhooking Arm is supported by their same side foot/coordinate arm and footwork skills, and at least some idea of the mechanics of how to “dig” for an Underhook
-both partners go for Double Underhooks/Front Body Lock until either someone gets it (at which point the Drill resets and both partners continue to go for Double Unders), or time runs out in the “round”
-both partners can “win” by either achieving Double Unders, or by transitioning to Side or Rear Clinch via some sort of transition (Arm Drag, Duck Under, etc…). If either is successful at gaining a dominant position the Drill resets until time in the “round” runs out
-both partners can go for any transition, throw, takedown or reversal from a Greco Clinch (Over/Under Clinch) but cannot separate in order to do so. If separation occurs, or either wrestler is successful at getting a takedown, reset and start over (this is essentially “free wrestling” from an Over/Under Clinch) until the time runs out.