Methodology

Our methodology starts from the Level Method, a proven system that measures over 20 health markers to provide an accurate fitness diagram and progress tracking.

The model creates a holistic training journey for every member, with a structured approach and personalized programming.

The process begins with assessing where each individual currently stands, addressing their unique needs, and continuously reviewing progress to optimize results.

The Level Method becomes a holistic, cutting-edge training solution designed to maximize motivation and health, long-term.

MIKÄ ON LEVEL METHOD

Me kaikki pyrimme maksimoimaan terveys. Elä suurempaa elämää. Ole elävämpi.

Level Method on järjestelmä, joka näyttää tarkalleen, missä olet kuntosi suhteen. Se antaa sinulle tietoa, ja me valmennamme työkalut, joiden avulla voit saavuttaa tavoitteesi nopeammin kuin koskaan ennen. Yksinkertaisin tapa on ajatella kamppailulajeja -valkoinensta mustaan vyöhön.

KARTTA tai MAP (Method of Athletic Progression) on yksityiskohtainen mutta helposti ymmärrettävä kaavio kunto-testeistä:

• 15 kategoriaa

• 32 tasoa

• Miesten ja naisten eteneminen

ILMAINEN INTRO

The Core Loop

The core loop of the Level Method—Assess, Address, Progress—is a structured approach to sustainable fitness growth.

It starts with a thorough Assessment of current fitness levels across key movements, setting a clear baseline and highlighting areas for improvement.

Next, we Address specific needs through customized workouts and training plans, ensuring safe and effective progress.

Finally, we focus on Progress, regularly re-assessing to celebrate milestones, refine the plan, and set new goals. This ongoing cycle keeps members motivated and delivers measurable results over time.

Head Coach Miska giving a quick overview of the Level Method

The Level Method covers over 20 Body Systems!

The Level Method evaluates over 20 different bodily systems, offering a complete picture of your fitness. From strength and endurance to mobility and coordination, each level highlights areas of growth and opportunity. This holistic approach ensures balanced progress across all aspects of your fitness, helping you become well-rounded and resilient.

Progress on the Level Method is easily tracked using apps.

You will work with over 20 Physical Systems

Energy Systems
Breakdown

ELECTRICITY Or the Central Nervous System, is about the brain-body connection. Movements that require coordination and balance and strength rely heavily on the brain body connection. Developing new skills happens in the nervous system first.

PLUMBING Is about blood flow, muscle size, and fuelling the cells. Strength training happens primarily in this area.

VENTILATION is what we use when we do running or swimming or biking. It’s the functioning of the heart and lungs to pump out oxygen everywhere, which is our primary fuel source.

Strength
Breakdown

OBJECTIVE STRENGTH This measures an athlete's raw power and lifting capacity without consideration for body weight. It's often assessed through exercises like the deadlift or back squat, focusing on the maximum load an individual can lift.

RELATIVE STRENGTH This category assesses strength in relation to the athlete's body weight, emphasising the ability to lift or move body weight efficiently. This is gymnastics. Exercises like Pull-ups and Ring Dips can showcase relative strength.

Level Category
Breakdown

Aerobic Power Intervals

This component tests the ability to sustain aerobic output with high power, through interval-based mixed movements, indicating endurance and cardiovascular health under varied intensity. Based on the workout called "Fight Gone Bad".

Rowing

Rowing tests both cardiovascular endurance and upper and lower body coordination, assessing stamina. It is normally a 20 minute Time Trial, but starts at 2 minutes.

Running

This category measures cardiovascular endurance and running mechanics, emphasizing both speed and endurance in the 400m run and the 1,6km run Time Trial.

Flexibility

Flexibility assesses the athlete's range of motion, especially in the hips, shoulders, and hamstrings, crucial for preventing injury and improving performance in all movements.

Kettlebell

This component uses kettlebell movements to assess stamina, endurance, and coordination, in a progression of the kettlebell swing and the KB snatch.

Neuro & Core Endurance

We measure hand-eye-coordination usually with the jump rope and core endurance with the abmat situp.

Squat Endurance

This component tests the ability to sustain squatting movements over time, often through repeated high-repetition squats or similar exercises, emphasizing lower body endurance.

Rings

This category measures gymnastic abilities and shoulder stability, using ring-based movements like the dip and the muscle-up, which require upper body strength.

Weightlifting

This encompasses Olympic lifts, like the snatch and clean & jerk, assessing power, coordination, and explosiveness.

Upper/Lower Endurance

This category combines Muscle Endurance for upper push and lower body pull movements to assess an athlete's endurance over extended efforts, with the Deadlift and Pushup or Press combined.

Upper Body Push

This involves exercises like bench presses or overhead presses that test pushing power and endurance in the upper body muscles, focusing on shoulders, triceps, and chest.

Deadlift

This movement tests total body strength, especially in the posterior chain, including the back, glutes, and hamstrings. It serves as a key measure of foundational strength.

Lactic Tolerance

This category evaluates an athlete’s ability to sustain intense efforts by assessing how well they manage the buildup of lactic acid in muscles, critical for short, high-intensity activities.

Upper Body Pull

This category assesses pulling strength in the upper body, tested through movements progressions working towards the pull-up, which gauge back, shoulder, and grip strength.

Measures relative strength.

Front Squat

A compound movement that tests leg strength, core stability, and shoulder mobility. It serves as a measure of lower body pushing power and overall functional strength.

Measures Absolute Strength.

The On Ramp gets you grounded into the program!

Our OnRamp Program is six sessions. It's an onboarding experience designed to immerse you in the gym's holistic training methodology.

We'll cover all the Level Method assessments. So you have an exact graph at the end of the course on your strengths, and weaknesses.

When you know your level you can easily go into a class with experience athletes, and feel confident about which level of the workout to go for. The structure and planning is done by us and you get it automatically, so once you come to class you don't have to think about anything expect doing the Workout of the Day, the WOD.

Do you prefer to work individually with a coach?
Or do a group course?

INDIVIDUALLY

Book a free meeting with a coach to discuss a plan for an Onramp.

Working 1-on-1, we have options for different budgets and goals.

UPCOMING COURSES

If you know you want a group course, we have the upcoming courses here.

You're still welcome to book a meeting with a coach before starting, so we can get to know each others. We can also help you with special needs, if you have any.