Find your program
Hybrid Training on Your Terms
The Lyss Method is our system of programs that help you crush your goals. We aren't interested in forcing you into a box - instead we make programs that can be adjusted to fit you. Your goals. Your fitness level. Your lifestyle.
Mix lifting, running, endurance, and/or conditioning in a way that makes sense for YOU. You pick the goal - we give you the tools. Choose from our lifting programs below and pair with any running or cardio plan directly in the app at no additional cost.
- Is ready to learn how to lift but has little to no training history.
- Has less than 6 months of experience lifting or lifting with a barbell.
- Wants to feel confident lifting in a gym, start lifting with a barbell, or get strong but doesn’t know where to start.
- Add a running or cardio plan at no additional charge
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program that is designed specifically to pair with their running, cycling, endurance training, non-lifting fitness goals OR is shorter on time for those who are busy.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements - while also focusing on endurance training or running goals.
- Add a running or cardio plan at no additional charge
- Has at least 1-2+ years of consistent lifting experience with a barbell. If you have less lifting experience we suggest PERFORM, METCON or LIFESTYLE to start.
- Wants a strength training program that is focused on getting stronger, gaining muscle, and improving the squat, deadlift, bench, and pressing movements.
- Is looking for a lifting program for their endurance training off season, or to pair with lower volume running or general cardio.
- Add a running or cardio plan at no additional charge
- Has 3-6+ months of barbell experience.
- Wants a strength training program that is designed specifically to accommodate a demanding schedule or high-volume endurance activity.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements while also living life outside the gym.
- Add a running or cardio plan at no additional charge
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- Add a running or cardio plan at no additional charge
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program to pair with their functional fitness classes.
- Wants to get stronger, gain muscle, and develop metabolic capacity in their workout.
- Wants a functional fitness style program, without needing to train in a functional fitness gym.
- Includes cardio inside, add a running plan at no additional charge
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Includes running and cardio inside
Our running & racing programs
All run programs are 12 weeks long. They can be added to your app and done alongside any TLM Lifting program or hybrid membership, or on their own as part of our running-only subscription.
- Individuals coming back to running after a long time away.
- Individuals returning to running after an injury needing a gradual return.
- Beginner runners looking to start running
- Pair with any TLM lifting plan with our hybrid membership
- Beginner runners looking to train for their first every 5k.
- Experienced runners looking to PR their 5k.
- Experienced runners looking to get faster in their off season.
- Pair with any TLM lifting plan with our hybrid membership
- Runners looking to train for their first 10k.
- Experienced runners looking to PR their 10k.
- Runners needing to build up their mileage before moving into a bigger running goal
- Pair with any TLM lifting plan with our hybrid membership
- Runners looking to train for their first half marathon.
- Experienced runners looking to PR their half marathon.
- Runners needing to build up their mileage before moving into a bigger running goal.
- Pair with any TLM lifting plan with our hybrid membership
- Runners looking to train for their first marathon.
- Experienced runners looking to PR their marathon.
- Runners looking to train for a faster flatter 26.2- 50k wanting a speed work based plan
- Pair with any TLM lifting plan with our hybrid membership
- Wants beginner, intermediate, & advanced options.
- Needs to pass a performance test.
- Wants programming in miles or kilometers and time
- Pair with any TLM lifting plan with our hybrid membership
Our base build program
Our base build (BB) programs are perfect for those looking to work on their pre-race building running base, maintain during the off season, or spend dedicated time working on their aerobic base.
- Is looking to maintain running fitness between big race goals or ‘off season’.
- Is looking to develop their aerobic base and work on zone 2 training.
- Is looking to build a running base before a big race goal
- Pair with any TLM lifting plan with our hybrid membership
Our trail running & hiking programs
Our trail running and hiking plans are designed to help you take your endurance and fitness goals into the outdoors. Whether it's your first trail race, first ultra marathon, or training for that big hike, our TLM trail running and hiking programs can help get you there. Our trail running programs are unique from our road racing programs as they include training specifically for vertical gain, hills, or big climbs that you may face on trail. But don't worry, all plans are programmed to work with what you have–from the road, treadmill, stair stepper, or the gym–to help you get out there and crush your outdoor goals.
- Is looking to run their first 25-30k trail race.
- Is looking to complete a 25-30k trail race.
- Is using a 25-30k as a base or while or longer distance ultra marathons of 50k-50 mi
- Pair with any TLM lifting plan with our hybrid membership
- Is looking to run their first 50k ultra marathon.
- Is looking to complete a 50k ultra marathon.
- Is using a 50k as a base for longer distance ultra marathons of 50-100 mi+
- Pair with any TLM lifting plan with our hybrid membership
- Is looking to run their first 50 mile ultra marathon.
- Is looking to complete a 50 mile ultra marathon.
- Is using a 50 miler as a base for longer distance ultra marathons of 100k-100 mi+
- Pair with any TLM lifting plan with our hybrid membership
- Hiking program
- Includes vertical gain / hills training
- Beginner, intermediate and advanced options
- Pair with any TLM lifting plan with our hybrid membership
Cardio only
Our cardio-only subscription is perfect for people looking to add non-running cardio to their lifting programs or improve their general cardiovascular fitness for their health. Including weekly training options from metcons, aerobic capacity workouts, HIIT, and zone 2. These workouts can be done on any cardio machine from rowing, ski-erg, biking, or running. These cardio options are available to all full hybrid subscription clients or can be joined here on their own.
- Is looking to add cardio to their lifting routine.
- Wants a fun approach to cardio training that includes variety.
- Doesn’t want to run, but wants to improve their cardio fitness.
- Pair with any TLM lifting plan with our hybrid membership
What you need to know
Say goodbye to guesswork in the gym and hello to step-by-step guidance that evolves with your progress. Move between any of our lifting or running programs as your goals change, life gets busy, or you change lifting, running, and cardio goals or priorities.
Get access to our run and hiking plans, as well as an on-demand cardio library, to pair with your lifting plan of choice, all in one subscription - at no additional cost with our full hybrid membership. Or access them as part of their own membership.
FAQs
Yep! Once you are in the program, you can switch between any of the programs. So, if you aren’t sure which one to sign up for or sign up for the wrong one, you can always switch once you are in it!
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.
TLM is designed to be done from *almost* anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine. Many clients do TLM from home with basic equipment and crush it!
Recommended equipment:
- Barbell, smith machine, lifting machines & plates (optional)
- Pull-up bar (optional)
- Dumbbells and/or kettlebells
- Long straight or loop resistance bands
- A bench, step, or box to lift on or jump onto
- Cables and/or long resistance bands
- One or any of the following: treadmill, a place to run, rower, ski erg, bike, jump rope, and/or a way to do cardio (optional)
You do not have to run to do a TLM lifting program! You may pair your lifting program with any of our on-demand cardio library options, including weekly high-intensity interval training, metcons/WODS (functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
You may also pair it with your endurance or cross-training of choice, including cycling, group fitness classes, walking, rowing, or whatever you enjoy doing! You can also choose to do no cardio or running at all, although we don't advise that!
All of our resistance training programs will take you through various cycles that help you get stronger and gain muscle. The strength movements will be paired with accessory work to target more isolated muscle groups to help with further muscle growth. This is one of the primary goals in all of our programs!
Lifting and gaining muscle is one of the best and most efficient approaches to improving body composition. However, this goal will need to be paired with appropriate nutrition to help support your fitness goals.
The Lyss Method is a group coaching-based program that is templated, adjustable, and self-progressing -but it is not personalized or 1:1 coaching. You will have messaging access to Lyss and the group within the app for all questions or program adjustments.
Yes we offer video feedback directly in the TLM app with coach Dani.
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.
- B.S. Psychology
- CSCS
- Certified Pre & Post Natal Coach
Val was someone who took a break from the gym and came back with little motivation or desire to achieve any type of fitness goal, Val understands the important of making working out a FUN experience. She love to help her clients fall in love with the gym. No matter the goal (or lack-thereof). She is dedicated to meeting you where you are at and helping you improve while enjoying the process!
Val is our other-assistant coach inside the TLM app who helps guide clients daily through their fitness programs and coaching and assists with programming RACE and cardio for our clients.
- 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.
- 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.
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