Hybrid training

on your terms

Stop Choosing Between Your Goals. Start Achieving Them All.

Finally, training that works WITH your life instead of consuming it.

Imagine hitting strength PRs while crushing your running or hiking goals. Feeling confident in your body AND capable of anything. Training that energizes you instead of exhausting you.

That's what happens when you stop limiting yourself to one type of fitness.

Our clients discover:
· The freedom to pursue multiple goals without sacrifice
· Confidence that spills over into every area of life
· Energy that lasts all day, not just through workouts
· The joy of proving to yourself what's actually possible.

FIND MY PROGRAM
Doc Lyss smiling at the gym.

Tired of Programs That Force You to Choose?

Finally, training designed for people who refuse to choose between strength and endurance.

Orange running iconRed weight iconMountain iconWatch icon

We get it. You've tried:
· Stacking a lifting routine onto your running plan (hello, dead legs)
· Following strength programs while trying to maintain your cardio (goodbye, energy)
· Switching back and forth between goals (hello, frustration)

The result? Feeling like you're always half-committed to everything and fully committed to nothing.

Most programs are designed for specialists. But you're not a specialist - you're human. You want the confidence that comes from being strong AND the satisfaction of endurance achievements.

Here's what changes when your training actually works together:Your lifting makes you a stronger, more resilient runner. Your cardio builds work capacity that helps you recover between sets. You stop feeling torn between competing priorities.

You finally make progress on ALL your goals

What’s Inside the ALL ACCESS HYBRID Membership:
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Strength and cardio that enhance each other - instead of competing for your recovery
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Programs designed to work together - your lifting supports your running, your running builds your work capacity
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Smart programming that prevents burnout - when to push, when to pull back, when to peak
STOP CHOOSING, START ACHIEVING

How it works

01
Alyssa looking at her phone

STOP SECOND-GUESSING

Choose Your Path. No need to overthink which of our programs is "perfect." Our coaches will help you find the right starting point based on your goals, experience, and lifestyle.

Hybrid (running + lifting/hiking/cardio) or Running-Only? Full access or focused approach? We'll guide you to the choice that gets you moving forward instead of spinning in circles.

Not sure where to start? That's exactly why we're here. Send us a message with your goals, and current training and well guide you.

02
Alyssa showing the TLM app on a phone

START SEEING PROGRESS

Download the app and discover training that actually makes sense. Every workout builds on the last. Every week brings you closer to your goals.

No more guessing what to do next. No more wondering if you're doing enough (or too much).

Just clear, step-by-step guidance that adapts as you get stronger.Your only job? Show up and follow the plan.

03
Alyssa doing a box jump

Crush every goal

Transform Your Life. Watch what happens when your training finally works WITH your life instead of against it. Goals that felt impossible become inevitable.

As your priorities shift or your goals evolve, your training evolves with you. Strength building, race prep, or maintenance phases - seamlessly transition without losing momentum. Busy months, or training focused seasons? We build flexiblity in.

This is what happens when you stop choosing between goals.

start your training journey
training that actually fits your life instead of forcing you to fit into rigid programs.

find your program(s):

FAQs

Can I switch between programs?
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Yes! All TLM memberships allow you to move between programs anytime as your goals evolve. Whether you're transitioning from FOUNDATIONS to PERFORM, or moving into RACE during race preparation and back to another program afterward, your progress and history are maintained in the app.

If you are worried about signing up for the wrong program, don't! You can change programs at any time inside the app.

What equipment is needed for the lifting plans?
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At The Lyss Method, we keep equipment requirements minimal. Our programs include movement swaps for different equipment, so you can train with what you have—whether at home or in the gym. TLM is designed to be flexible and can be done almost anywhere!

Recommended Equipment:

  • Barbell, Smith Machine, or Lifting Machines & Plates (optional)
  • Pull-Up Bar (optional)
  • Dumbbells &/or Kettlebells
  • Resistance Bands (long straight or loop)
  • Bench, Step, or Box for lifts & jumps
  • Cables &/or Long Resistance Bands
  • Cardio Equipment: Treadmill, Rowing Machine, Ski Erg, Bike, Jump Rope, or any way to do cardio (optional)

Many of our clients train from home with just basic equipment and crush it!

Do I have to run if I do this program?
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No, running is optional! You can pair your lifting program with any of our cardio options.

Click here to learn more about the non-running cardio workouts and programs we offer.

Prefer something else? Feel free to add your favorite endurance or cross-training activities, like cycling, rowing, or group fitness classes.

How do I know which program is right for me? What will help me gain the most muscle or 'tone'?
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We recommend choosing programs based on your experience level, time availability, and goals. For beginners or those returning after a break, FOUNDATIONS is ideal. If you have 6-9+ months of lifting experience, PERFORM is our most popular hybrid program. LIFESTYLE works best for those with limited time (2 days/week). For those prioritizing lifting over cardio, BUILD offers higher volume. For race-specific training, RACE provides tailored support. Our coaches are available through in-app messaging to help you find your perfect fit.

All of our resistance training programs are designed to help you get stronger and build muscle through targeted strength cycles and accessory work. These movements focus on isolating muscle groups to promote growth, which is a key goal in every program! Lifting is one of the most effective ways to improve body composition.

To see the best results, make sure your nutrition supports your fitness goals. We’ve partnered with Hard House Nutrition to offer exclusive deals for TLM clients. Learn more about Hard House Nutrition here: Hard House Nutrition

What coaching support is available if I have questions or need help?
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All TLM memberships include coach access through in-app messaging. Our coaches can help with program selection, exercise form, workout modifications, and building training timelines for your goals. Members also gain access to our supportive community groups and comprehensive resource library with form demonstrations, mobility workouts, and guidance on common issues like shin splints and recovery techniques.

While TLM is group coaching-based and not 1:1 weekly check-ins, we do offer personalized coaching options. You can find 1:1 coaching information here. 

Is there any form video feedback?
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Yes! We offer video feedback directly through the TLM app. You can post videos as often as you'd like, and our coaches will provide feedback weekly inside our form feedback group.

The hybrid athletes + runners crushing it inside:

What our clients are saying

There's no fluff, no bs – just good programming that works. Within the last 10 months of TLM I've reached lifting goals I've struggled to reach for years, AND I've become a runner! I'm finally the athlete I've wanted to be for so long, and for every goal I reach, new doors open within the program.

@rovingrhea
@rovingrhea

As someone with a masters in exercise science and now in a PhD, the quality of the TLM programming is unmatched! Despite being in a stressful graduate program, my fitness has continued to improve and it's 100% due to TLMs amazing programming.

@cierabartholomew_fitness
@cierabartholomew_fitness

Strength training and race training aren’t new to me... But having them scheduled in the same programme, knowing that they complement each other, is a game changer. No more second guessing and wondering if your strength training is negatively impacting your race training and vice versa.

@sewing4ways
@sewing4ways

I have felt so good these past couple months and have seen noticeable strength improvements! I have finally been able to return to using a barbell and I have been so proud of myself!

@reagan.n78
@reagan.n78

It’s amazing how much effort and care the coaches put in to their clients. Noah has coached me through injuries and recoveries and been nothing but supportive through every step of the process. I cannot say enough amazing things about this program and staff and all the work they have put in to it!

@haleyyplotts
@haleyyplotts

My strength has skyrocketed and I have not experienced any injuries where I was previously injury-prone. I am hitting old PR’s for sets of 10+!

@sarah.sass17
@sarah.sass17

TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.

@hayliebook
@hayliebook

I’ve PR’d deadlifts, 2 mile times, bench press, pull-ups, and a marathon time. What other program has that kind of depth?! The coaches are so helpful and knowledgeable. This program is great for literally everyone from beginner to advance level runners and lifters. So glad I found TLM!

@krzym
@Krzym

TLM has been life changing! The structure and programming are unparalleled and all of the resources uncomplicate everything the world confuses you about. Amazing coaches, incredible programs, and an incredible community to be part of.

@kaitlynannernst
@kate_eli

Functional and SUSTAINABLE. This program is so effective because of the emphasis on efforts that build up your abilities– not destroy you. TLM has taught me that balancing strength and cardio IS POSSIBLE, and to fall in love with the growth process!

@melissa_bazany
@melissa_bazany

I've been lifting consistently over these last 6 months and have been loving seeing the changes in my body and mind plus the strength that has been gained! I love not having to think about what I'm going to do for training day to day, plus the free cardio program.

@linz.19
@linz.19

My lifting was always sporadic and would be based off of building my own workouts. In the two months since starting TLM and having a consistent lifting schedule aligned with my running, I have seen noticeable progress and strength.

@mtnrisecoaching
@mtnrisecoaching

I’ve never felt stronger and more mobile. I love how you can switch between programs easily, the community support, and manageable programming that doesn’t leave you too sore to do other activities, but still gives you gains. The app functionality is great, letting you swap out exercises as needed.

@marielparman
@marielparman

It’s amazing how much effort and care the coaches put in to their clients. Noah has coached me through injuries and recoveries and been nothing but supportive through every step of the process. I cannot say enough amazing things about this program and staff and all the work they have put in to it!

@haleyyplotts
@haleyyplotts

My strength has skyrocketed and I have not experienced any injuries where I was previously injury-prone. I am hitting old PR’s for sets of 10+!

@sarah.sass17
@sarah.sass17

TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.

@hayliebook
@hayliebook

I’ve PR’d deadlifts, 2 mile times, bench press, pull-ups, and a marathon time. What other program has that kind of depth?! The coaches are so helpful and knowledgeable. This program is great for literally everyone from beginner to advance level runners and lifters. So glad I found TLM!

@krzym
@Krzym

TLM has been life changing! The structure and programming are unparalleled and all of the resources uncomplicate everything the world confuses you about. Amazing coaches, incredible programs, and an incredible community to be part of.

@kaitlynannernst
@kate_eli

Functional and SUSTAINABLE. This program is so effective because of the emphasis on efforts that build up your abilities– not destroy you. TLM has taught me that balancing strength and cardio IS POSSIBLE, and to fall in love with the growth process!

@melissa_bazany
@melissa_bazany

I've been lifting consistently over these last 6 months and have been loving seeing the changes in my body and mind plus the strength that has been gained! I love not having to think about what I'm going to do for training day to day, plus the free cardio program.

@linz.19
@linz.19

My lifting was always sporadic and would be based off of building my own workouts. In the two months since starting TLM and having a consistent lifting schedule aligned with my running, I have seen noticeable progress and strength.

@mtnrisecoaching
@mtnrisecoaching

I’ve never felt stronger and more mobile. I love how you can switch between programs easily, the community support, and manageable programming that doesn’t leave you too sore to do other activities, but still gives you gains. The app functionality is great, letting you swap out exercises as needed.

@marielparman
@marielparman

WHAT OUR MOST SUCCESSFUL CLIENTS USE

The programs behind every transformation story we've shared. From basement dumbbells to PR's and 100-mile training. From struggling with hills to crushing running PRs. From constant fatigue to unstoppable energy. These programs don't just change fitness - they change lives.

find your program

A peek inside
our app

Need help?

COACHING ACCESS

TLM serves as a bridge between group training and 1:1 coaching . Users can directly message Lyss and the coaching team for support with their programs or fitness challenges anytime through the app for personal support, coaching and help.
Find your program
Get mobile

MOBILITY FOR ALL

TLM memberships include access to an on-demand mobility library, featuring stretches and movements for upper body, back, lower body, and runner flows to enhance your workout or support mobility.
Find your program
Crush your cardio

CARDIO LIBRARY

Not a runner? No worries! TLM offers a cardio library with various workouts such as metcons, aerobic capacity, zone 2, and HIIT or SIT training or 6-8 week non-running cardio programs. Cardio options rotate regularly for variety and effectiveness.
Find your program
Life happens

SCHEDULE FLEXIBILITY

TLM offers flexible fitness programs that can be paused, restarted, or modified based on your life circumstances such as illness, vacations, or busy schedules. Each program is designed for individual pacing, eliminating pressure to keep up with others and working with your life.
Find your program
You're not alone

COMMUNITY SUPPORT

Having community support enhances the likelihood of achieving fitness goals. That's why our programs include a community group in the app. Clients can share successes, seek help, ask questions, and receive advice from fellow clients and coaches, fostering a supportive environment.
Find your program
Lift with confidence

FORM FEEDBACK

Unsure if your lift is correct or how to improve your form? The TLM lifting programs provide weekly feedback from coaches to help you enhance your lifting technique with valuable tips for progress.
Find your program
Preview your app

APP HOME PAGE

Welcome home to your new training app. Preview each day's workout, access your calendar to rearrange workouts, access the community forms, access your training plans, message a coach, set a goal, and so much more all in your TLM app.
Find your program
Preview your app

APP HOME PAGE

Welcome home to your new training app. Preview each day's workout, access your calendar to rearrange workouts, access the community forms, access your training plans, message a coach, set a goal, and so much more all in your TLM app.
Find your program
Get mobile

MOBILITY FOR ALL

TLM memberships include access to an on-demand mobility library, featuring stretches and movements for upper body, back, lower body, and runner flows to enhance your workout or support mobility.
Find your program
Need help?

COACHING ACCESS

TLM serves as a bridge between group training and 1:1 coaching . Users can directly message Lyss and the coaching team for support with their programs or fitness challenges anytime through the app for personal support, coaching and help.
Find your program
Crush your cardio

CARDIO LIBRARY

Not a runner? No worries! TLM offers a cardio library with various workouts such as metcons, aerobic capacity, zone 2, and HIIT or SIT training or 6-8 week non-running cardio programs. Cardio options rotate regularly for variety and effectiveness.
Find your program
Life happens

SCHEDULE FLEXIBILITY

TLM offers flexible fitness programs that can be paused, restarted, or modified based on your life circumstances such as illness, vacations, or busy schedules. Each program is designed for individual pacing, eliminating pressure to keep up with others and working with your life.
Find your program
You're not alone

COMMUNITY SUPPORT

Having community support enhances the likelihood of achieving fitness goals. That's why our programs include a community group in the app. Clients can share successes, seek help, ask questions, and receive advice from fellow clients and coaches, fostering a supportive environment.
Find your program
Lift with confidence

FORM FEEDBACK

Unsure if your lift is correct or how to improve your form? The TLM lifting programs provide weekly feedback from coaches to help you enhance your lifting technique with valuable tips for progress.
Find your program

What we believe

Autonomy

Here at TLM, we want you to have a say in what fitness looks like for you and your life. We all have different goals, priorities, fitness levels, goals, lifestyles, and preferences. Your workout program should match that. With TLM, we have 160+ different possible program combinations, so you can always train in a way that makes sense for you.

Be your own champion

Set the goal, do the hard thing, and surprise yourself along the way. At TLM, we are here to help you become the hero of your fitness story.

Science is key

Exercise scientists, lifelong fitness coaches, and experts create our programs. Everything we do is grounded in a mix of the latest science with practical application that factors in our clients' lives, needs, preferences, limits, and enjoyment in mind.

Fitness should be fun

We’re here to remind you that exercise isn’t a tool for self-hate but rather an expression of love and joy- and a vehicle to reach your big goals. Well help you crush your goal, but also encourage you to have fun doing so along the way.

The Lyss Method Coaches

Alyssa headshot
Meet Coach Lyss
  • B.S. in Health Sciences
  • M.S. in Exercise Physiology
  • Ph.D. in Exercise Physiology

Dr. Alyssa Olenick combines her Exercise Science PhD with years of personal lifting and running experience to create The Lyss Method's revolutionary hybrid training approach.

As both a researcher and athlete who's tackled everything from powerlifting, olymic weight lifting, to ultramarathons and hyrox, she understands the science behind what works and the reality of fitting it into your life.

Alyssa founded TLM after realizing the fitness industry was missing programs that actually let you excel at multiple goals without burning out. Her evidence-based hybrid system has helped thousands of clients get stronger, run faster, and live better – all while maintaining balance in their busy lives.

Leading a team of expert coaches with advanced degrees and diverse athletic backgrounds, Alyssa continues to innovate programming that proves you don't have to choose between strength and endurance. You can have both, and she'll show you how.

Meet Coach Carly
  • B.S. Biology, Exercise Physiology & Psychology
  • Level 2 High Intensity Tactical Training Certified Trainer
  • TRX Suspension Training Certified
  • B.S. Nursing
  • NASM Certified Personal Trainer

With her B.S. in Interdisciplinary Studies (covering Biology, Exercise Physiology, and Psychology) plus certifications as both a Personal Trainer through NASM and a Registered Nurse, Carly brings a rare combination of exercise science and healthcare expertise to her coaching.Her coaching experience is just as diverse.

Carly has led strength and conditioning sessions for groups of up to 200 U.S. Marines and Sailors as a High Intensity Tactical Trainer at Camp Lejeune, plus provided specialized Olympic lifting instruction. She's spent years coaching across various settings, with particular expertise in building strength programs that complement endurance training.

Carly's own fitness journey spans from high school triathlete to college lacrosse player to trail running marathoner and hyroxer and mom who never stopped prioritizing her health. This personal evolution, combined with her Exercise Science and Nursing background, fuels her passion for helping clients achieve both performance and longevity.

When she's not coaching, you'll find Carly in the Green Mountains with her family and rescue animals, hiking, running, paddle boarding, or skiing – living proof that fitness should fuel the life you want to live.

Meet Coach Shelbi
  • B.S Nutrition Science
  • RRCA Certified Run Coach

Shelbi has been in the fitness industry for over 15 years doing everything from personal training to group classes. While studying for her personal training exam her life changed when she fell in love with the science of nutrition and finally found a way to have a healthy relationship with food. She went back to school and became a Registered Dietitian in 2014.

After struggling to finish the mile throughout high school, Shelbi made a new year's resolution in 2007 to start running 30 minutes a day.  Five years later she ran her first marathon and at 29 marathons and 35+ half marathons has not stopped since.  In 2019 she became an RRCA running coach certification and being part of someone's journey to a finish line is the absolute joy of her life.

Shelbi is currently training for 3 marathons in 30 days this fall hoping to hit 40 marathons before she turns 40.  Her lifelong goal is to run one in every state to honor her late fiancé -- leaving footprints around the world for him since he was the reason she ran her first marathon.  When she isn't running she is reading, petting her corgi -- Pesto, and supporting Broadway musicals.

Meet Coach Rodney
  • B.S Exercise Science
  • DPT

Rodney holds a Bachelor’s in Exercise Science and a Doctorate in Physical Therapy, bringing a unique blend of academic expertise and real-world experience to his coaching and rehab approach. He’s worked with everyone from first-time 5K runners to high-level athletes chasing peak performance.

What sets Rodney apart is that he doesn’t just talk the talk—he’s lived it. He’s competed at the CrossFit Games (2015–2016-2017), tackled 70.3 Ironmans, pushed through 50Ks and 100-milers, and now is working towards a sub 60min Hyrox. This diverse athletic background gives him deep insight into programming, Olympic lifting, and managing the injuries and setbacks that come with hard training.

Beyond the physical, Rodney is passionate about building mental resilience. He believes true performance isn’t just about muscles and miles—it’s about training the mind to stay locked in when the grind gets tough. His mission: to help athletes of all levels move better, stay stronger, and build the kind of grit that carries over far beyond the gym or racecourse.

Meet Coach Noah
  • Certified Personal Trainer (NASM)
  • Level 1 Olympic Weightlifting Coach
  • B.S. Exercise and Sport Science

As a child, Noah was bullied for being unfit – an experience that sparked his lifelong appreciation for fitness and health. What started as personal transformation became a mission to help others in ways he never had help.Noah didn't just get fit – he excelled. He's competed in Olympic weightlifting, bodybuilding, CrossFit,  triathlons and HYROX world championships.

With his B.S. in Exercise and Sport Science from UGA (where he met and started coaching Alyssa herself), plus certifications as a Personal Trainer through NASM and Level 1 Olympic Weightlifting Coach, he brings both lived experience and deep expertise to his coaching.His coaching resume speaks for itself: from professional and D1 athletes to powerlifters, bodybuilders, CrossFitters, triathletes, and ultramarathoners.

As Manager and Head Trainer at Core Blend Training, Noah is literally the coach who coaches the coaches.Noah's passion for coaching stems from two places: his love for sharing what transformed his own life, and his desire to help people in ways he wishes he'd been helped as that bullied kid.When he's not in the gym, you'll find Noah indulging his other passion – movies. He's such a film buff he dreams of opening his own private theater someday.

Meet Coach Trevor
  • B.S Applied Exercise Science
  • PhD Exercise Physiology

This Tennessee native caught the training bug as a high school athlete and turned it into a lifelong pursuit. He didn't just stop at working out – he dove deep into the science behind it all.

From his BS in Applied Exercise Science to his MS in Exercise Physiology and his PhD, Trevor has spent years accumulating knowledge about health, fitness, and training.

But Trevor doesn't just study fitness – he lives it. He's thrown himself head-first into every realm he can find: powerlifting, CrossFit, hyrox, trail running, rock climbing. If there's a way to move and get stronger, he's probably tried it.

As a certified Strength and Conditioning Specialist, Trevor has coached everyone from grandparents wanting to stay fit enough to play with their grandkids, to high school athletes, military service members, and everyone in between.

His graduate research focuses on physical activity and fitness in children with cerebral palsy – showing his commitment to helping all populations reach their potential.

This combination of deep scientific knowledge and hands-on experience across the entire fitness spectrum gives Trevor the tools to help you reach your goals – whatever they may be.

The Lyss Method trainers

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B.S. in Health Sciences
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M.S. in Exercise Physiology
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Ph.D. in Exercise Physiology

Alyssa

I’m a woman who does not mess around. As a multi-passionate big scary goal chaser, I lift, run, learn, teach, coach, and educate. Everything I do is rooted in a fascination with the incredible potential of the human body, which I fell in love with at an early age. Today, I help others demand better from their training and themselves. I am on a mission to help all women face their fears, chase big goals, and finally learn to celebrate what their bodies are capable of.


I have my Ph.D. in Exercise Physiology, where I researched sex differences in metabolism and exercise. I am on a mission to show women that they are not fragile. I am passionate about non BS science-based nutrition and fitness and how the two integrate so that I can help women become their most badass and healthiest selves.

I strongly believe that open, honest education is the key to helping others find success in their health. If you’re ready for a no BS approach to exercise and nutrition, my programs are based on realistic, safe, and science-backed practices – and making fitness fun again! Just badass women, demanding better, and training with intention – that’s The Lyss Method. Are you in?

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M.S. Exercise Physiology
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B.S. Sports and Exercise Science
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EXOS Sports Performance Specialist
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ACSM  EP-C
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ACSM EIM

Dani

Danielle, or Dani, is a Colorado native who now resides in the midwest. Being from Colorado, the outdoors and being active have always been a large part of her life, which played a significant role in her decision to pursue a career in fitness and health.

Dani is an American College of Sports Medicine Certified Exercise Physiologist. During her undergraduate coursework, Dani developed her clinical exercise physiology skills while working with cancer survivors. In her Master’s program, she expanded her knowledge working with youth athletes, professional athletes, and tactical/military athletes at EXOS Sports Performance. Dani currently works as a clinical research coordinator, overseeing research aiming to understand the importance of nutrition and exercise in adolescence and young adult cancer survivors. Additionally, she works as a co-coach of Lyss Method Fitness and coaches virtually.

Just as Lyss does, Dani shares a passion for endurance and lifting. Dani enjoys powerlifting, Olympic lifting, running, and cycling. She begrudgingly swims as it is required when she decides she wants to compete in triathlons.  She loves spending time with her pups and will never turn down a good bagel.

Download our guide

Free RPE Mini Guide

Are you lifting heavy enough?

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Learn what RPE is and how to apply it to lifting to improve your training.
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Understand how to work hard enough in the gym but not overdo it.
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Finally, figure out how to pick your weights in the gym.
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Figure out how to adjust your sets and reps in the gym to reach your goals.
Get the Guide
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