Tips Pull Up bagi Pemula

Hari ini saya akan cuap-cuap singkat mengenai pull up.

Saya pribadi butuh waktu lumayan lama untuk akhirnya bisa mendapatkan 1 repetisi pull-up. Oh, jeez! Pertama kali bisa pull up, rasanya LUARRRRRR BIASAAAA!

Mereka bilang wanita punya ‘ketidak beruntungan’ dengan kekuatan otot tubuh bagian atas. Benarkah? Entahlah. Benar atau tidak, saya melihatnya sebagai tantangan; dan layaknya tantangan-tantangan lain: dengan niat dan eksekusi yang benar, kita akan mendapatkan hasil yang diinginkan.

Sebelum saya mampu melakukan pull up sesungguhnya, ada beberapa hal yang rutin saya lakukan demi mendapatkan 1 rep pull up: yang saya lakukan untuk bisa melakukan pull up.

  • Pull up dengan bantuan resistance band.

Resistance band memiliki tingkat elastisitas berbeda-beda. Tergantung merk-nya, biasanya ada 7 tingkatan berbeda dan dapat dengan mudah dikenali dengan warna dan lebarnya resistance band. Resistance yang paling rendah berwarna kuning dan paling besar berwarna perak atau emas (tapi biasanya tidak populer dan kemungkinan lebih mudah mendapatkan band warna hitam).

Jenis resistance band untuk latihan

Jenis resistance band untuk latihan

Pertama kali saya melakukan pull up, saya menggunakan resistance band yang paling tebal untuk ‘menarik’ badan vertikal ke atas (resistance berwarna hitam). Setiap beberapa minggu, saya mengganti resistance bands ke ukuran yang lebih kecil. Jadi kalau mulai dari warna hitam, selanjutnya bisa menggunakan  biru, hijau, merah, dan akhirnya kuning/orange. Saya melakukan ini 2-3 kali seminggu, 5 sets x 5 reps setiap sesi.

Di gym-gym komersil, biasanya ada alat pull up menggunakan beban. Ini bisa menjadi pilihan alternatif. Triknya, mulailah dengan coba-coba beban mana yang paling pas untuk membantu kita menarik badan ke atas. Pelan-pelan, kurangi beban tersebut hingga akhirnya tidak lagi membutuhkan bantuan.

  • Negative pull up dengan menggunakan box

Untuk melakukan negative pull up, saya menggunakan box untuk membantu saya loncat dan melakukan pull-ups. Lalu, pelan-pelan, menurunkan badan saya seperti pull up. Langkah singkatnya: berdiri di atas box, lompat hingga posisi tertinggi pull up, tahan 5 detik, lalu turun ke posisi awal perlahan-lahan.

Cek video ini untuk referensi yang lebih jelas. 

Kalau box yang digunakan sudah terasa terlalu mudah, mulailah menggunakan box yang pendek hingga akhirnya tidak lagi membutuhkan box untuk lompat.

  • Program pull up selama sebulan

Screen shot 2019-06-23 at 12.43.40

Saya sempat melakukan program pull up selama satu bulan untuk meningkatkan repetisi pull-up saya. Nama programnya ‘The 5 RM Russian Pull Up Program’ (bisa cek disini untuk lebih lengkapnya.

Warning: it was hell for me, tapi pada akhirnya oke juga, saya bisa naik kelas dan pull up lebih banyak. Jangan khawatir, kalau levelmu masih dengan resistance band, boleh juga kok nyoba program ini dengan resistance band.  

Hal terakhir yang saya ingat sebelum bisa pull-up tanpa alat bantu adalah pull up dari jinjit. Ini langkah terakhir sebelum akhirnya saya bisa mulai dari ‘kaki menggantung’ tanpa alat bantu apapun.

Hingga hari ini, saya masih struggling dengan pull up. Beneran deh! Tapi – hey! 1 more rep is better than no rep, right? 🙂

Pelajaran berharga dari angkat besi

Sekitar 2.5 tahun lalu, saya mulai terlibat dengan komunitas crossfit, sebuah cabang olah raga yang terdiri dari senam lantai (gymnastic), angkat besi (weightlifting), dan cardio conditioning. Walaupun saya penggila olahraga, sebelum menekuni crossfit, saya tidak pernah menyentuh bar dan plates. Sebagian besar program olah raga saya sebatas high intensity training, lari jarak pendek – menengah, dan beberapa strength training menggunakan dumbell atau resistance band.

Setelah putus nyambung dengan crossfit selama 9 bulan, saya menyadari kecintaan saya pada weightlifting jauh lebih besar daripada crossfit. Titik balik itu terjadi sekitar 18 bulan lalu…. Dan semakin hari, saya semakin mencintai olahraga ini.   

Sebagai seseorang yang bisa dibilang baru dalam cabang olahraga ini, saya ingin berbagi apa yang weightlifting ajarkan pada saya:

  1. Percaya pada proses.

Weightlifting merupakan campuran antara teknik dan strength. Kalau gak kuat, ya gak akan bisa angkat beban berat, tapi kalau kuat dan teknik tidak oke, juga tidak akan bisa angkat berat. Naasnya, keduanya butuh waktu.

Bagi seorang saya yang selalu fokus pada hasil akhir, weightlifting mengajarkan saya untuk lebih menghargai proses di saat saya tidak bisa melihat hasil akhir dengan cepat. Percaya pada program yang saya jalani, evaluasi dengan rutin, dan adaptasi demi mencapai hasil akhir yang diinginkan.

  1. Setiap individu adalah unik

Saat saya baru mulai latihan weightlifting, saya sering membanding-bandingkan diri sendiri dengan orang-orang di sekitar saya. ‘Duh, dia bisa snatch 15kg lebih berat dari saya’ atau ‘teknik dia oke banget, sih.’ Sementara angka saya kok rasanya disitu-situ saja.

Saat saya ngobrol-ngobrol dengan mereka, saya sadar betapa bodoh pikiran-pikiran seperti ini. Saya lupa bahwa banyak faktor yang mempengaruhi seseorang, misalnya durasi seseorang menekuni olahraga ini, berat badan, kelenturan tubuh, dan sebagainya.

Saya belajar bahwa setiap orang itu berbeda. Tidak ada gunanya merasa minder, apalagi sombong terhadap progress orang lain. Hal terpenting adalah progress pribadi menuju goal yang diinginkan.

  1. Repetisi, repetisi, repetisi

If you don’t love the sport, I’d be very hard to stick with it. Mengapa? Karena satu-satunya cara untuk menjadi ahli adalah dengan melakukan hal yang sama berulang kali, dengan teknik yang lebih baik setiap kalinya. Sebagai orang yang gampang bosan, saya belajar: selama saya punya goal yang ingin saya capai, saya rela melakukan sesuatu yang sama berulang kali.

  1. Percaya diri

Seberapa kuatnya saya, tanpa rasa percaya diri bahwa saya bisa, saya tidak akan pernah mendapatkan personal record yang baru. Terkadang, saya ragu terhadap kemampuan saya sendiri dan hal ini kadang menjadi penghambat terbesar. Inilah mengapa, memiliki coach terkadang membantu. Mereka dapat melihat apakah kita sebenarnya mampu atau kita tidak bisa memang karena kita belum di taraf itu. Namun, tetap saja, pada akhirnya, kita harus percaya pada diri sendiri untuk menunaikan semuanya.

  1. Lupakan ego

Berapa kg yang bisa saya angkat bukanlah segalanya. Ada saatnya saya harus latihan hanya dengan pipa PVC atau bar tanpa beban demi memperbaiki beberapa posisi dan teknik yang berantakan. Dulu saya paling malas kalau harus melakukan ini. Sekarang, saya paham bahwa ada saatnya saya melupakan ego demi mencapai hasil yang lebih baik.

Bagi saya, weightlifting merupakan hobi yang telah menjelma menjadi jati diri dan mengajarkan saya banyak hal. Setiap sesi latihan mengajarkan saya menjadi seseorang yang lebih baik: mendengarkan diri sendiri, tidak sombong, dan percaya bahwa proses yang benar akan membuahkan hasil akhir yang baik, walaupun itu butuh waktu.

Better Late than Never, so Don’t Settle.

For the last months, I’ve found my favorite sport: weightlifting. It started from crossfit in March 2017, then evolve as a love in weightlifting in the last few months.

Last week, I joined my first club competition. It was a practice to compete and I faced a hard fact: they are all so young! 13, 17, 20 years old girls… some of them compete at an Elite level. I don’t care about age in general but in sport, age does matter. Four years from now, I won’t even be able to compete on senior age group.

It struck me and made me think ‘oh, I wish I found this earlier.’ but then, I guess I can’t really complain about it, can I? I had my love of basketball during high school. Above all the fun I had, I found the best people in my life through basketball. This, I won’t change with anything on earth. Again, this reassures me how I can’t complain about my late findings in weightlifting.

I joined crossfit as I was bored with my regular training. I didn’t want to lift before – instead, I hate lifting. I remember how I rejected squatting with my boyfriend back then. Then I joined crossfit as I thought it’s a high-intensity training and I love high-intensity training. I decided to sign up in a box straight away after my first trial.

Few weeks doing WODs, my competitive side started to grow. ‘I want to compete’, I said to myself. Then, I observe, I read, I watch how competitors train. They don’t do WODs, they train with a specific program. They become strong and I was nowhere close to strong. Thus, I decided to gain strength via a solid strength programming. If I want to catch up with my strength, I need to have a solid programming that focuses on this. And that how thing started.

Time passes by, I started to understand the lifting world even better. Understand the differences between powerlifting and weightlifting. Tried both, hated weightlifting so much as it was hard, focused on 531 powerlifting programming, and then started to try focusing weightlifting skill. The story goes ‘I’m bored with P90x at home’ to ‘I love weightlifting and want to compete’.

Looking back on how I found my love of this sport reminds me of Steve Jobs’ speech at Standford: “You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle.”

In my case, it’s not even with a big thing such jobs, career, or soulmate. It’s as simple as finding my hobby and to me – it’s a reminder to never give up in finding ‘true love’ for every single aspect of our life. I’ve found my true love in sport and it really is getting better as I am involved in it. May this contemplation be a reminder for future me when life gets hard and I feel like nothing is right.

 

Crossfit = cult?

Is crossfit a cult?

Maybe.

Cult or not, I have to acknowledge Greg Glassman and Lauren Jenai for their amazing work in building this trademark. Somehow they managed to build a strong community that believe in what they are doing and how it is THE BEST of all. This point allowed them to build a strong business trademark that grew and is still growing bigger each year.

To start, let me say that I am a crossfit lover. I love crossfit and through this sport, I find myself start falling in love with weightlifting (and lifting in general), eating better food, and train better. Thus, I’m not here to stand against nor stand for crossfit. I believe what I am doing here is justification on why I love it and try not to blindly be fanatic on it.

Cult is defined by a system of religious veneration and devotion directed towards a particular figure or object. To a point, crossfit has all of it. It has rituals and particular object to follow (called WOD), it has particular figure (the crossfitters), and similar with religion, it has community of people who love and believe the same thing. So, yes, by definition crossfit is a cult – but if this is how we define cult, isn’t powerlifting, bodybuilder, or runners is also a cult?

If you observe what we do on crossfit, the movement it self is basically the combination of weightlifting, gymnastic, and conditional fitness. It’s also well known that all the crossfit athletes train all of these aspect individually then combine it for the workout of the day. There’s nothing extremely special about it, except it sometimes has name (e.g. 5 Pull-ups 10 Push-ups 15 Squats = Cindy, 30x Clean&Jerk = Grace, etc)! We (or in this case, they) named it to make it easy to remember, to make it looks exclusive, just exactly how Adidas put their logo on their shoes: brand acknowledgement. So, is crossfit really a cult or is it brand fanaticism?

Cult or business strategy, it doesn’t matter. To me, crossfit shows that the chance of success in building a brand is higher when you manage to build a strong community that consume the brand itself.

 

For the sake of ‘so I did it’!

For the last months, I’ve been ‘haunted’ with a thought on how I want to compete. Finally, the day comes when I have the courage to sign up and join a competition.

It’s called Lowlands Throwdown – a functional fitness competition in Benelux area since 2010. It is sort of a crossfit competition and open for everyone, including those who are not registered in any crossfit affiliation. The qualification is in 2 weeks and the final will be in October.

There is a small fee (15euro) to join a competition, which I think is reasonable compared to some other big sport competition. My gym will hold the competition in Amsterdam so I will go there and do the workout while being timed and assessed by the juries on the spot.

The best part of joining this competition is the fact that I join! To me, it’s more like crossing the thing I want to do and not necessarily winning the competition. My main objective is not to go to the next stage but simply just to show up and enjoy the game. Don’t get me wrong, of course I want to be qualified but for me, this is the first step to be confident to compete in something new.

 

Things I love & hate about crossfit

This is why I fell in love in crossfit:

  • It’s a combination of conditioning, strength, and gymnastic
    • Yes, it is! No wonder in the beginning, your body will change a lot (then as any other exercise, it reaches plateu, of course).
  • It introduces me to lifting in a fun way and now I love lifting
    • I used to hate lifting. However, through crossfit, I know that lift can be fun by putting different movement in between. In gym term – do superset where the superset is between strenght and a more cardio/conditioning focus.
  • It’s a full body workout
    • Unlike gym, crossfit will touch overall body muscles on every workout.
  • Every day is different
    • The workout of the day is different everyday. So if you get bored easily, crossfit can be a good option.
  • The community motivates you to be better each day
    • It’s a communal exercise, so you’ll see people and exercise together. This can be a good motivation. Also, there are ‘scaled’ program for those who can’t perform the real workout of the day, so you can challenge yourself to do what’s on the board.
  • The WOD is short and intense
    • Although the total workout is usually one hour, the workout of the days is relatively short. Sometimes it can be 12 mins! However, it’s intense so I can always feel the rising heartbeat.
  • I can compete
    • I can compete and this motivates me to perform better and better each day.

However, as much as I love it, there are some things that aren’t perfect:

  • It’s a game, not a training
    • Crossfit doesn’t have program. The workout of the day is a game plan that you do, where you have to hit time or rounds. In order to be good, you would need a separate training in each aspect, such as weightlifting, gymnastic, and conditioning.
  • It’s prone to injury
    • You want to be as fast as possible, so, the chance of performing the wrong form is way higher than other exercises.
  • It’s damn expensive compared to regular gym
    • I don’t need to explain it, just check how much the membership is.
  • If the coach isn’t good and you’re a beginner, you’re screwed
    • Since it’s a communal training, you need to understand that the trainer won’t be able to pay attention 100% at you. If you know how to do the movement already, then all is good, if not you might get hurt. ouch!
  • They are too fanatic
    • This is not a secret. Some crossfit people think that crossfit is the best and the only way to be fit. I dislike this mentality.