Vert Jump/Sprints/Endurance + Strength Training
Hey, guys. I'm very new to strength training (played sports ~10 years but lifted weights without a coherent train of thought). I was wondering whether it would be possible to get strong (deadlifting 500 lbs for reps) while maintaining a high level of conditioning for sports. I play ultimate frisbee at d1 college level (100% serious) so I need to be able run for upwards of an hour while maintaining pace and intensity but also have that explosiveness to make a 60 yard run down the field at max speed and then jump 35" into the air to catch the disc over everybody else.
I'm 6' 9", 210 lbs. Pretty scrawny overall but relatively lean. I would like to get up to around 230-240 lbs with a relatively low bf% (<10%). My body's essentially a metabolic foundry. I eat ~5000 calories a day and get in the range of 350-400g protein.
Basic compound lifts for reference:
315 dl for reps (8 sets of 3 reps), 365 1RM
275 front squat (3 sets 3 reps [max])
Here's the program I've been following for strength training: ironandsoul.com/2011/03/franks-40inch-vertical-workout-program/
My main question is what sort of cardio would you suggest to achieve my goals? I would imagine some sort of long distance/endurance training on off days seeing as how explosiveness and a higher vert should come from doing heavy squats as well as plyometrics once I get into the VJB training.
Also, how would I achieve a relatively aesthetic body physique throughout my training? Is it possible or should I just focus on achieving my weightlifting/cardio goals and accept the byproducts of my workout routine? Or just bulk up and go on a cut diet/training program when I want to tone down? I have no problem putting on mass [that's been my initial goal all along], I just think it'd be nice to stay cut throughout my gains. Here's a fairly recent pic for reference: http://tnation.T-Nation.com/forum_images/mytphotos/auto/r/800x450/4/9//49bb1-Untitled.png
p.s. - i've been substituting the trap-bar pulls from a deficit with deadlifts from a deficit because the university gym doesn't have a trap-bar... also we don't have chains so i can't do the free squats with chains... i'm disappointed in my school for this ._. (6 smith machines and 2 squat racks... it's quite depressing) how much do you think this is going to impact my results? i've been thinking about purchasing my own chains but we don't have any fitness equipment suppliers that i know of here so they'd probably cost an arm and a leg to ship. thoughts?