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Coach, I Can't Do Pull Ups - What Now?
"So Coach," my colleague said. "What happens if I run into students who are genetically predisposed to being unable to do conventional pull ups? What should I do with them?" My first answer was to point out that, if you start them young, like kindergarten, first and second grade, there are very few kids who are unable to learn to do conventional pull ups. You just have to give a place to start, a way to make regular progress on their way to developing the ability to do their own edition of conventional pull ups. Exceptions to Every Rule
On the other hand, I won't go so far as to claim there are no exceptions. There are always exceptions to any rule, and for those exceptions, here's what I suggest. If you start them young on leg assisted pull ups, with the bar so low that their chin is even with the bar while their feet are still flat on the floor, allow no jumping, keep the height constant, and simply increase the reps (down and up, over and over again) from week to week, month to month, these kids will make regular, documented progress towards eliminating obesity in their lives, even if they never learn to do conventional pull ups. For Example
Here's how it goes. Find a starting point where the number of reps are easy for these kids to do. It could be 3, 5, 7, or 20 leg assisted pull ups. I repeat it should be EASY for them. How easy you ask? It should be so easy that the student is absolutely certain that he or she can do one more rep in their next workout, which should come at least 48 hours after the first workout in order to allow for sufficient recovery and strength gain. Next, arrange for these students to work out only twice a week, on non-consecutive days, just like all the other kids. But instead of raising the bar and allowing them to jump, just keep the bar at the same height and expect them to perform one more repetition each week at the same level. Kids Who are Obese Can't Do This
So for example, if you start week number one with 5 leg assisted pull ups, in week number two they'll do 6, in week number three they'll do 7, etc. In this scenario, after one year, the student will be doing 57 leg assisted pull ups (5 + 52). After year two, they'll be doing 109 leg assisted pull ups. After year three, 158, and after year four they'll be doing 200 leg assisted pull ups. One Other Big Advantage
Actually in one very real sense, this is a better routine than the conventional routine because it requires so much leg/hips work. This in turn translates into muscle mass gain in the student's largest muscles. And muscle mass gains go hand in hand with an increased metabolism, anyone's most potent weapon against future fat gains. Under these conditions the student who's predisposed to being unable to do conventional pull ups will be so much more physically efficient than when he or she started that it will be literally impossible for them to be obese. And just like the kids who are doing conventional pull ups, these kids will learn first hand how making a little bit of progress over a long amount of time, results in a mountain of success...physically and in every other way. They will have also immunized themselves against obesity for life as long as they maintain the little habit that you have ingrained into them at a young age. Rick Osbourne spent 17 years as a physical educator and coach. He currently writes for a living, and serves as the Executive Director of Operation Pull Your Own Weight, ( http://www.pullyourownweight.net ) an informational web site that's dedicated to eliminating childhood obesity in one decade. Osbourne is also a public speaker, and he's recently published a book entitled "Operation Pull Your Own Weight: A Radically Simple Solution to Childhood Obesity," (on the website) that provides practical minded parents and educators with "A simple, easily implemented, easily documented, and affordable solution to childhood obesity," according to the American Society of Exercise Physiologists ( http://www.asep.org ). Osbourne can be reached at Osbourne.rick@gmail.com
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