Prescribe me workouts!! to get back into shape

Am considering walking on to my school's D3 team next semester. But it's been 2 years since high school and I am FAT now (wrestling at 125 as a senior to walking around at 145 now).

I want to gain strength and endurance. Technique will come back with drilling.
I know sprints are good. What else?

Watch Yuri Elkaim on youtube. Im doing a lot of his workouts and its going good so far.

http://www.youtube.com/watch?v=mDSaNeCwMso

http://www.youtube.com/watch?v=sjjjSEiNljc&feature=channel

http://www.youtube.com/watch?v=kWeNDa6p8Fw

and for more check out Yuri's Youtube channel:

http://www.youtube.com/user/yelkaim1