Bumpage Again

Alright we have established Xvid wont work in permiere, I seem to get the sound but no video..

Here is what i have, I have managed to cut my files up so now i have small files to play with but i need to be able to work with them in permiere so
my questions are

- What should i format should i convert to...
- What programs can i use for it?
- What formats are supported by premiere so we all know

Thank You for any help

Andrew