I do all of those things, except the barbell squats and swimming. I use the staremaster for 10 min, jump rope for 4 rounds, hit the heavy bag like I would in a fight, and I sometimes run. Ive been doing this 8 months now, after 2 months I saw a huge improvement in stamina, speed, and power. P.S. you pay $100 every two months, I pay $15 every month for 5 days a week, 4 weeks a month, but this is at Larry Holmes gym and it isn't like Larry needs the money.