FAQ + Help

Have a question, or need some further help? Check out the most frequently asked questions below. If your question isn’t covered, or you just need some pointers, tag me in the Facebook group and I’ll get you a response within 24 hours.

How often should I do the training?

This depends on the program you’re doing, but generally speaking, 2-4 times a week is enough for really pushing your body. The rest of the days you should be moving and exploring, but not pushing hard. This will give you adequate time for your body to recover in between training sessions. Of course, you can experiment and do them however you like. The most important thing is that you put in the work, however you can.

How soon should I expect results?

Most people will see changes in their body in the first 3-4 weeks. Be patient though, some of the movements can be challenging, and it will take time for your body to adapt. Remember, you didn’t get to where you are now overnight, and it will be a process to get to where you want to go.

What do you recommend doing on off days?

I definitely recommend squatting, hanging, light stretching, walking and moderate levels of play. If you have a sport you like to do, like BJJ or bouldering, it can be good to do them on days where you aren’t training, or pairing them with a non-competing training day.

For instance, BJJ can be heavy on hip work, so I might do upper body on the same day as my grappling.

How can I stay consistent with my training?

First things first, just show up however you can. The most important thing in the beginning is creating the habit, not doing every session perfectly. In the beginning, commit to the minimum of showing up.

If you really want to ensure you show up, get a training partner. This can be someone you actually train with in person, or just someone you check in with every day digitally to confirm whether or not you did the training.

When life happens, or your motivation wanes, remember why you committed to this, dust yourself off and get back on the horse. Transformation takes time. And each time you get back up you’re reinforcing your dedication to seeing your goal through to its completion.

Still need some help?

Feel free to send me an email at jonathan@uncagedman.com and I’ll hook you up.

If you just want some support and community vibes to get you going, give us an update in the Facebook group. Don’t be a lurker! 🙂