To show you why they are somewhat pointless, do this. Stand up, lock your entire body. Lock your knees, lock your elbows by your sides, and see how high you can jump using ONLY your calves. No bending your knees AT ALL. If you are lucky, you will get a few inches off the ground.
Isolating your calves is pointless because they contribute little to your actual jumping abilities. Better to just train box jumps or your vertical or whatever, and any calf improvements you need will come along with it.
Dumbell throwers arent going to help you reach your goal of doing a muscle up. Instead, trade for dips and pullups, then start weighting them. Use your nipples as a guide as to where the bar/dip level should be. Again, work movements like the one you want to achieve.
3 inches is a pretty doable goal. Throw in some maximal jumping work, and you can have it in a few weeks. For example, if you have stairs in your house, every time you go up them, jump as high as you can. Focus on getting that one more step. Eventually you will have it.
For the mile... start running
