Originally Posted by bluegreyhound

Nice stats man.

My own view is that cardio does hurt your vert from a muscle fibre make-up point of view. That said, if you lose lots of weight as a result it you could still benefit as a result in the medium to long term. For running though, I'd opt for more intensive running e.g. hill running, rather than go for distance while jogging.

In a bit of a rush but I'll give my two cents here. You should try a few things to see what is best for you. Put phases (e.g. strength, weight loss) into your plan and try whatever program best suits that purpose. Or alternatively you could try a mixture of power/dynamic days mixed in with max effort days. This is similar to westside barbell type training however you won't necessarily be going for all out maximum power output on your dynamic days (i.e. increased workload at the expense of all out power, burns more calories and excites your CNS). Continue with your light intensity pylos while lifting as it will be important for later on.

Oh, and having strong calves and feet are important for jumping. They are needed to stabilise etc the forces involved in jumping. You should focus in particular on full ROM (i.e. right up to full ankle extension).

Good luck!