On the subject of cardio I would recommend replacing your 3 mile run with short sprints a couple days a week. You will need that explosiveness like it happens during a fight instead of a long steady paced run.
Would it be beneficial to switch it up? Like one day, do a few miles on a steady pace, and then the second day do short sprints, and so on.
And how long would short sprints be? I run on treadmills and I'm pretty sure I can run on the max a good minute. Thanks.