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Haha, that link looks familiar..
I did that exact same program you are looking at, apeman, 3 times a week opposite my lifting workouts, 3 weeks of beginner, int., and adv., and I'm positive I can jump higher, and my calves look fearsome. Highly recommended..
[Edit]: By the way, beginner is easy. Int and Adv start to get challenging- about as hard as HIIT sessions, with exercises telling you to "do as many as you can" and such..
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What it was like- to live life, before you.. symbiont
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