^^this is what I meaned by informed questions, at least give the guy answering you something to work with not "dude i wanna be badass...what do i do?".
1) Have a scheduled recovery day (if not DAYS), depending what you're doing in the gym you should consider adding in some sort of barbell or dumbbell complex that also hits either your strength endurance or power endurance needs. It's largely individual and you need to find out what works for you and gives you peak performance.
Generally speaking you can go hard for a few weeks with minimal rest, then take it slow for 2-3weeks then go hard again. But you still need at least ONE day where you fucking chill
2)Sounds spot on to me. Outside of other little shit, drills, prehab/rehab, stretching or wtfever, your conditioning work shouldn't last must longer than your "fight time" will (ifyou're doing one balls out circuit like that).
3) If you already have a good aerobic base, you can keep it up through various means. Not necessarily just jogging. Get a heart rate monitor, learn your aerobic range, and shadowbox staying in the aerobic range for 20-30min, it will:
A) improve your technique B)Drill your technique C) improve aerobic base & provides all benefits of aerobic exercise D) easier on your joints
On the otherside, there's a reason nearly every single champion does some form of roadwork. It toughens you mentally, it's refreshing, it keeps your bodyweight down, it sparks your appetite... the benefits are numerous. Too many guys poo-poo steady state cardio without thinking about it outside of their science notebooks.
Again it's highly individual, I would encourage you to add in one day of it and see how you feel for a few weeks, then add in another. I wouldn't advocate more than 3 days per week...
three is getting to be too but has benefits depending on your goal, two is pretty ideal depending what else you have going on, 1 might be all thats necessary for most people who are doing various other forms of conditioning.
Then again, thaiboxers run twice a day everyday. 99% of champion boxers run everyday. There has to be something to it.