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Every healthy human being can achieve proper range of motion and positioning.  You need to work on your mobility.  www.mobilitywod.com has drills specifically for the front rack. Then move to drills for front squat.  My friend is way more muscular than us and has the same problems but just a few minutes working on the triceps can improve positioning

Hey good job on the amazing progress in 2012.  I was browsing your journal and saw you had some problems with ROM, older injuries, assymetry, etc.  Try checking out mobilitywod.com and do some searches for your body part or lift.

Hey Lance, just an update:

For a couple of weeks I was adding the ham curls while continuing to squat and deadlift once a week each while performing low intensity ankle hops, some depth drops.  My knee wasn't necessarily getting any better, possiblly even worse.  So I am actually off of squatting and lower leg workouts for a little while to give it some rest.

I am still playing some recreational softball and basketball.  With the gym activity gone, the game days don't hurt much or at all.  It's definately some wierd tightness/pulling that is causing mal-tracking in the patella area.  For a few days after the gym it would act up even extra probably because of the fatigue on the muscles not tracking properly.  On random days with no activity it would also act up.

I really wanted to focus back on training again with reactive work etc, just hoping I can get past this soon... although it's been awhile now.

Lance, thanks for the reply.

I may need to give a little more detail and communicate my needs a little more clearly.  I have rested and my pain is not caused by overuse or acute injury.  It is a chronic condition that manifested a few months ago and I have been taking necessary steps and only recently (last week) started jumps again.  I do not plan to continue jumps while I have the issue as it aggrivates it too much.  I am a daily reader of mobilitywod.com and have rollers, lacrosse balls, jumpstretch bands etc. to fix my issues.  I also take fish oil, glucosamine, and NSAIDS/ICE after aggravating activity.

I experience the pain during loading of the leg which I experience during the pre-jump stretching/loading phase.  I'm a 2 leg jumper.  Other than strength training and explosive hip drive exercises, is there any gain to performing low intensity ankle hops, line hops, star drill that can still benefit me for VJ?

I'm thinking I already have an answer in my head due to my percieved condition/training "level" and the answer is yes, those drills will help.  Anything specific to recommend or that you've found most beneficial in the low intensity category?

Thank you once again!

Haha, sounds like a great time.  Way to go out there and represent!

Caveman is sweet but so is castaway

You should hang your dog around your neck, and around his neck you should hang the knife.

Flaunt your badassitude that way.

Doesn't look weak, looks safe.  And I LOVE the dribble up dunk attempts!!

That's a nice knife.  I like the looks and style.

I prefer 'survival' style knives.  Fixed blade, full tang, real hard steel (for batoning wood and stuff).  Always carry one when I go hiking, with a firesteel attached.  Never know when you're gonna need it!  (a few years ago, a random innocent dude got knifed super bad by a crazy at the top of a hike).