In crossfit There is a term for everything, which makes it very easier to know what you face every day in the Box, But surely it also brought you a little head in your beginnings. If that is your case right now, do not worry, in a few minutes you will know everything about training For time. And you will see that it is very likely that you will train and even play that little in the school. Of course, read until the end or you will stay halfway.

What is this type of training?

Training For time is also called AFAP training. It is even possible that this second term is better known to you. Let's look at the meaning of both expressions: For time or for time When you see this written on the board of your Boxwill mean that You must perform the marked exercises and write down how long you have taken in completing them. Of course, the less time, the better. AFAP = "A FAST AS POSSIBLE" or as quickly as possible You see it, right? When this is the term chosen by your Coach, you will mean that you will have to do the exercises as quickly as possible. How to control that you are progressing in your training? Getting those same exercises increasingly in less time without neglecting the technique on the way. Therefore, the wod is called For time or AFAP, your goal will be to carry out the round of exercises marked as quickly as possible and score To verify that your brands are gradually improving. Didn't you play to be the fastest in your school's gymnastics class? Well, that the For time It comes from afar and has a reason: its benefits.

Benefits of training for time

Getting something faster and faster has an incredible physical improvement and improvement component. And if not, tell usain Bolt. Let's see these benefits more in detail:

• Desire to overcome: It is you against yourself. Who will win?
• High intensity work: The only way to be faster and faster.
• It is easy to check your progress: You just need to aim your times on paper or on your mobile.
• Improve your abilities: You will reduce your brands very little or faster, but surely you see progress.
• Greater self -esteem: Nothing better than to see progress to feel better about yourself.
• Very adaptable: You decide the type of exercise (with or without material) and its difficulty. Almost any exercise you can think of is compatible with this type of training.
• You can work cardio, strength or both (career, weights, dominated, Burpees…)
• Any time and place is worth: Box, house, park ...
• Nothing routine: You can combine the exercises at will and do it tan dynamic as you want.
• Improves resistance: It is what you have to work against Rreloj.
• Remove fat: The amount will depend on the exercise you practice, but if you really go as quickly as possible, you will lose fat.
• It can be alternated with other types of training (In fact, it is the most convenient).

It's fun. Especially if you choose dynamic exercises and picas yourself to beat the stopwatch.

How is it different from other types of training?

In our blog we have already told you about many different types of training: Amrap, Emom, Tábata ... If you have read all the posts, surely it will not be difficult for you to realize what these methods have in common and, therefore, how they differ from training For time. We give you a few seconds to think. ICT, TAC, ICT, TAC. Do you have it? Let's see if you have succeeded. If something has in common AMRAP, Emom or tábata, apart from being training of High intensity, is that they all have a stipulated time from the beginning. At all times you will know if your training will last 4 minutes, 15 or 20. In some cases you will have to perform all the repetitions that you are capable in the marked time (AMRAP and tábata), And in others you will try to finish the stipulated repetitions before the time ends (EMOM). However, In training For time, How long the round is something that will depend only on you. Here you will not have to point out the number of repetitions you have made, but the time you have taken to do them. All these training have as a goal to challenge yourself and progress, But in some cases you will look at the number of repetitions and, in others (in the For time), Time.

Recommendations for training for time

If something has in common all types of training we have mentioned, including the For time, is that, being a high intensity exercise, it is very common that the technique ends aside. You want to go fast, make more repetitions or end in less time, but not everything is worth. The base of crossfit, and in the case of For time It is no different, it is to overcome yourself and progress, but not at the cost of doing it worse. Always pay attention to quality rather than to quantity. This is the first recommendation we give you, but not the only one:

• Heat the whole body before training (Yes, we look like your mother trying to eat the lentils, we repeat ourselves, but it is necessary).
• Adapt it to you without forcing. You must try to improve and you have to suffer, but step by step, without exceeding.
• Eat well before and after training. The sport without giving gasoline to the machinery is of no use.
• Make your varied training. The essence of crossfit.
• Hydrate well. Drink few amounts of liquid at room temperature, but many times.
• Select the exercises well. If you do several types of exercise in a single For time, Make sure you are not going to waste much time in the changes (take loads, change of posture ...).
• Rest. Overntrenate is never good. Leave your body to recover.
• USA Protections. According to the selected exercise, do not forget your corresponding protection (Grips, knee, lumbar belt ...), in the long run you will appreciate it.
• Don't ignore your Coach. Only if you pay attention you can learn and progress. Ask all the doubts you have.

2 Examples of training for time

We give you 2 examples Of this type of training, some may already sound you. The first has a woman name: 

1stangie

• 100 dominated.
• 100 flexions.
• 100 abdominals.
• 100 squats.

Remember: as quickly as possible, will you make a 2nd round?

2nd

• 24 squats.
• 24 Flexions
• 24 strides or displacements.
• 400 m Carrera.

6 rounds in the shortest possible time. What have you not yet started and you are already tired?

Conclusions

This training method You should not miss in your weekly program. Train at high intensity and counterreloj, it will not bring you Benefits only at the physical level but also keep you motivated to continue. Forget about doing the same daily. The circuits For time are Apt for everyone since they are 100 % adaptable And anyone is good to get a little tested, even if it is hard. Yes indeed, Be sure to choose the right exercises According to your abilities and being doing them correctly. Check with you Coach or your trusted coach to create custom and exclusive tables for you. Always keep in mind that You are not everyone And you don't have to do the same as others. The competition is not with the one next door, it is with yourself. Will you win?Tell us your experience if you have already included the For time In your routine. 👇🏻