One thing I've got to say. Most women, and TS, use far too little weights in their weight training to build muscles. The 5 pound example is a good one, its too low. You should be doing short serie at 90-95% of maximum you can lift once (3) and a 2-3 of longer ones at 80% (7). You should do that for all muscle groups you want to increase. IF you don't do that, you'll get a bit of muscle tone out of your weights, but not much else.
I trained at a national level (Canada) in high jumping from 15-23, so I've got a lot experience in what works. Just to give you a hint, my vertical impulsion with runnup was 3 feet 7 inches, that means I could put my mid back on the ceiling of a normal house by just jumping... My free standing jumping impulsion was 2 feet 9 inch, I could easily bang my shoulder on the ceiling and did it often as a parlor trick for guests :-). Until last year, I could still put my elbow to the ceiling, not bad for an old fart. HEHE.
The funny thing is that my highest jump as a male is higher than the current female world record 2m09 I believe. High jump is one of the sports where there is the greatest disparity in male and female records. Male muscle fibers are faster which has a great impact in a sport where you must transfer running speed into vertical speed.
