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.
With our Full Hybrid Membership, you can seamlessly switch between any of our 6 progressive lifting programs or 30+ running plans—perfect for when your priorities shift, your schedule gets busy, or you're ready to mix up your fitness routine.
find your program(s):
We see you hesitating.
The truth is, making the "perfect" choice isn't what transforms your fitness—it's simply beginning the journey.
Our coaches Will personally guide you from day one, helping map your running
timeline, customize your strength approach, and adjust as you progress.
Remember: You Can Switch Programs Anytime, Start At Your Current
Fitness Level, And Get Expert Guidance Every Step Of The Way.
Your only decision today? - Choose hybrid or running-only.
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.
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.
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.
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!
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!
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+!
TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.
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!
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.
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!
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.
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.
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.
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!
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+!
TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.
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!
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.
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!
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.
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.
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.
FAQs
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.
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!
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.
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
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.
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
PICK YOUR MEMBERSHIP
Choose between our full access hybrid membership ($89/month) or run-only membership ($49/month). With hybrid access, pair any lifting program with any running or cardio plan at no additional cost—over 180 possible combinations to match your exact needs.
Not sure where to start? Don't worry about making the "perfect" choice. Our coaches will help you find the right program match based on your experience level, available time, and specific goals—whether you're a complete beginner or experienced.
get the app &get started
After signup, you'll receive instructions to download our user-friendly app where all your workouts live. Inside, you'll find clear, step-by-step guidance for every exercise, including video demonstrations and equipment substitution options for any gym or home setup.
Your program includes precisely planned progression with appropriate volume that balances your strength and cardio goals—preventing the burnout and frustration common with typical "hybrid" approaches. Every detail is handled so you can train with confidence.
Crush or change goals
Your training should fit your life, not the other way around. As priorities shift throughout the year, seamlessly switch between programs in our TLM Hybrid Cycle—focus on strength building, race preparation, or maintenance during busy periods.
Our unique approach addresses the most common problems that bring clients to us: feeling undertrained in the gym with typical runner programs, overtrained when trying to do too much, or stuck with cookie-cutter plans that don't adapt to your changing needs. Coach support is always available in the app, so you're never alone in your journey.
Our most popular programs
Our science-backed programs transform both hybrid athletes and focused runners—helping you build strength, increase speed, improve endurance, and enhance overall athletic performance. Whether you're balancing strength with running or focusing solely on running progression, our expertly designed plans fit seamlessly into busy schedules while delivering measurable results for your specific goals.
find your program
A peek inside
our app
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
- 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.
- 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.
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.
- Certified Personal Trainer (NASM)
- Level 1 Olympic Weightlifting Coach
- B.S. Exercise and Sport Science
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.
- 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.
Free RPE Mini Guide
Are you lifting heavy enough?
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