Hybrid training

on your terms

Developed by Dr. Alyssa Olenick, our signature Hybrid Training System has transformed the fitness journeys of thousands. Now it’s your turn to find YOUR perfect hybrid plan. Are you ready?

find your program
Doc Lyss smiling at the gym.

What you need to know

Say goodbye to Guesswork in the gym and say hello to step-by-step guidance that evolves with your progress.

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With our Full Hybrid Membership, you can seamlessly switch between any of our 6 progressive lifting programs or 26+ running plans—perfect for when your priorities shift, your schedule gets busy, or you're ready to mix up your fitness routine.

What’s Inside the Full Hybrid Membership:
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Our running and hiking plans
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On-demand cardio library and programs
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All in one subscription - at no additional cost!
find your program
This isn’t your one-size fits all app. We created this for you, your goals, and your lifestyle

Find your program(s)

Not Sure Which Plan to Choose?

 sign up for The Lyss Method without the pressure of choosing the perfect plan right away.
Our coaches will personally guide you to the plan that best fits your goals.
RESULTS + KIND WORDS

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

FAQs

Can I switch between programs?
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Absolutely! Once you're in, you can easily switch between any of our programs. If you're unsure which to start with, signed up for the wrong one, or if your goals change, just let us know—switching is always an option!

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

What’s the Best Program for Getting Stronger, Building Muscle, or 'Toning'?
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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

Is there 1:1 Coaching or check ins?
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The Lyss Method combines the best of group programming with coaching support.

‍Through the TLM app, you’ll have access to our coaches for guidance on anything from adjusting your program to planning race timelines or simply getting support. While we check in with you every few weeks, you can reach out anytime via direct message or connect with the community for help.
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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 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.

How it works

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Alyssa looking at her phone

Find your perfect program

Not sure where to start? Our coaches are here to guide you through finding the program that matches your fitness level and goals—whether it's strength, cardio, or both. You'll get personalized support to choose what's best for you.

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Alyssa showing the TLM app on a phone

Download the app

After you sign up, you will get an email to download our app. Inside, our TLM app takes the guesswork out of your workouts. You’ll have a clear plan with step-by-step instructions on exercises, rest times, and weekly lifting goals, running mileage and more—so you can hit the gym with confidence and focus.

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Alyssa doing a box jump

Crush your goals

As your fitness evolves, you can easily switch between our lifting, running, and cardio programs. Whether your goals grow, your schedule changes, or you just want variety, coaching support is available in the app, so you’re never alone in your journey.

find your program

Our most popular programs

Our programs are designed to help you get stronger, build muscle, increase athleticism, and perform better in life. Whether you're focused on strength, endurance, or a hybrid approach, you'll find the perfect fit to complement your goals. These programs are ideal for those seeking well-rounded fitness, busy schedules, or a balanced mix of lifting and cardio.

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

Head coach and CEO of The Lyss Method. Dr. Alyssa Olenick bridges the gap between Exercise Science and here lifting and runng experience all in one place. Creating our signature hybrid training system and bringing on the best coaches around she leads clients and the team to success with their health and fitness goals.

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

Carly’s passion for fitness stems back to when she was a triathlete in high school, leading to a college lacrosse career. After having kids, Carly continued to focus on lifting and endurance training, eventually becoming a trail runner and marathoner. Her combined background and experience in Exercise Science and Nursing makes her passionate about longevity and performance.
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Carly is our main-assistant coach inside the TLM app who helps guide clients daily through their fitness programs and coaching and helps with running and lifting programming.

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

Assistant coach Dani loves 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.

She shares the teams passion for endurance and lifting. Dani enjoys powerlifting, Olympic lifting, running, and cycling. Competing in road races, sprit triathlons and lifting. Dani offers support through 1:1 coaching, video feedack, group support and TLM programming.

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

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Noah was bullied for being unfit growing up, so he developed an appreciation for the pursuit of fitness and health at an early age. His passion for coaching is tied to both his desire to share with others that which he loves and his desire to help those in the ways he had little help.

Noah has coached people through professional and D1 athletics, powerlifting, Olympic lifting, bodybuilding, CrossFit, Triathlons, ultramarathons, and many other endeavors.

Noah alongside Coach Lyss is the mastermind behind most of the incredible resistance training programming inside the TLM app.

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

Trevor has accumulated years worth of knowledge about health, fitness, and training through his PhD and in person coaching experience. Beyond the classroom, Trevor has turned this knowledge into first-hand experience by running head-first into any realm of fitness he can find- from powerlifting and CrossFit, to trail running and rock climbing.

Together, this experience throughout the fitness spectrum has provided him with the knowledge, experience, and tools to help you reach your fitness goals- whatever they may be.

Trevor helps with all our top-notch cardio programming and group coaching support.

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.
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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.
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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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