So basically you want to go back to the std VM checkout?
If you want that the choices are always on that page then we can't help you with this except to suggest that the templates for them are
select_payment.php
select_shipment.php
in the templates/your_template/html/com_virtuemart/cart/ folder
You will need to show them in the default.php some how...
2. question
No, this is native VM - some onepage checkouts have this - sounds like this is what you want
then you would need to disable our cart entirely
rename templates/your_template/html/com_virtuemart/cart/ folder to something else
Cheers