Redefining Hybrid Training
Say goodbye to 'hybrid' programs that leave you under-recovered, burnt out, not making progress and frustrated. Or 'lifting for runner' programs that leave you undertrained in the gym.
Here we specialize in the perfect blend of lifting and endurance. Its kind of our thing.
Our app offers two membership options to suit your needs:
• Full Access Hybrid (Lifting + Run and/or Cardio)
• Running Only
With a Hybrid membership, you can pair a lifting plan with any running or cardio plan from our library at no additional cost.
Easily switch between any of our lifting, running, or cardio programs as your goals evolve, life gets busy, or your priorities change.
Our flexible structure allows you to adapt your training anytime—ensuring you stay on track to crush your goals, no matter what they are.
Find your program
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.
Your only decision today? - Choose hybrid or running-only.
Hybrid Training on Your Terms
The Lyss Method delivers a truly adaptable training system designed to help you achieve your fitness goals without compromising.
Unlike rigid, one-size-fits-all approaches, our programs flex to match your unique:
- Fitness goals
- Experience level
- Lifestyle demands
- Training preferences
Personalized Power in Your Hands. Customize your perfect training balance by combining any of our expert-designed lifting programs with running or cardio plans—all seamlessly integrated within our app at no additional cost.
How to Get Started: Ready for our full access hybrid membership?
Simply select your starting lifting program, decide a complementary running/cardio plan we can add inside the app for you, or let our team help you inside.
Our system adapts as you evolve, allowing you to adjust your training focus whenever your goals shift—whether you're building strength, improving endurance, or mastering both simultaneously.
- Is ready to learn how to lift but is a 100% beginner
- Has some dumbbell lifting experience, but wants to to learn how to lift with a barbell
- Wants to feel confident lifting in a gym but doesn’t know where to start.
- 2 or 3x/week, 45 min
- Our #1 most popular program (for good reason)
- Has at least 9-12+ 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.
- 3x/week, 45-60 minutes
- Has at least 1-2+ years of consistent lifting experience with a barbell. If you have less lifting experience we suggest PERFORM 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.
- 3 or 4x/week, 75-90 min
- Has 6-9+ 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.
- 2x/week, 45-60 minutes
- 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.
- 2 or 3x/week, 45-60 minutes
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Includes running and hyrox workouts inside
- 5-6x/week, 60-75 minutes
road running & racing programs
All of our premium running programs span 12 weeks and integrate seamlessly with our lifting programs.
Choose your training approach from our two membership options:
1) Running-Only Membership: Focus exclusively on our specialized running programs with our dedicated running subscription. Sign up for our running-only membership by picking from our programs below and signing up on the program page.
2) Complete Hybrid Experience: Combine any of our TLM lifting programs with your choice of running plan for the ultimate balanced training approach. Sign up for your preferred lifting program, and we'll help you select and add the perfect complementary running plan at no extra cost inside the app.
Not sure which running program matches your goals? Our team is ready to help you identify the perfect plan based on your experience, goals, and schedule. Or personally build out your race training timeline.
- 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
- 12 weeks long, 3x/week
- 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.
- 12 weeks long, 3x/week
- 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
- 12 weeks long, 3 or 4x/week
- 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.
- 12 weeks long, 3 or 4x/week
- 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
- 12 weeks long, 4 or 5x/week
- Wants beginner, intermediate, & advanced options.
- Needs to pass a performance test.
- Wants programming in miles or kilometers and time
- 12 weeks long, 3 or 4x/week
base building & between races programs
Our base build, off-season, and non-race programs are perfect for those looking to build a strong running foundation, maintain fitness during the off-season, or focus on improving their aerobic base. Whether you're running for general health or preparing for future races, these programs offer a balanced approach without the pressure of specific race goals.
All of our base-build running programs span 12 weeks and integrate seamlessly with our lifting programs.
Choose your training approach from our two membership options:
1) Running-Only Membership: Focus exclusively on our specialized running programs with our dedicated running subscription. Sign up for our running-only membership by picking from our programs below and signing up on the program page.
2) Complete Hybrid Experience: Combine any of our TLM lifting programs with your choice of running plan for the ultimate balanced training approach. Sign up for your preferred lifting program, and we'll help you select and add the perfect complementary running plan at no extra cost inside the app.
Not sure which running program matches your goals? Our team is ready to help you identify the perfect plan based on your experience, goals, and schedule. Or personally build out your race training timeline.
- 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
- Wants to run for general health without racing.
- 12 weeks long, 3 or 4x/week
Our trail running & hiking programs
Our specialized trail running and hiking plans elevate your endurance training beyond the pavement. Meticulously designed for the unique demands of outdoor terrain, these programs prepare you for everything from scenic trail races to challenging ultramarathons and epic hiking adventures.
All of our trail running programs span 12 or 24 weeks and integrate seamlessly with our lifting programs.
Choose your training approach from our two membership options:
1) Running-Only Membership: Focus exclusively on our specialized running programs with our dedicated running subscription. Sign up for our running-only membership by picking from our programs below and signing up on the program page.
2) Complete Hybrid Experience: Combine any of our TLM lifting programs with your choice of running plan for the ultimate balanced training approach. Sign up for your preferred lifting program, and we'll help you select and add the perfect complementary running plan at no extra cost inside the app.
Not sure which running program matches your goals? Our team is ready to help you identify the perfect plan based on your experience, goals, and schedule. Or personally build out your race training timeline.
- Looking to run their first trail half marathon race
- Looking to complete a trail half marathon race
- Using a trail half marathon as a base to prepare for a longer distance goal
- 12 weeks long, 3 or 4x/week
- Looking to run their first 15k trail race
- Looking to complete a 15k trail race
- Using a 15k as a base to prepare for a longer distance goal
- 12 weeks long, 3 or 4x/week
- 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
- 12 weeks long, 3 or 4 x/week
- Is looking to run their first or complete a 50k ultra marathon.
- Is looking to PR their next 50k ultramarathon.
- Is using a 50k as a base for longer distance ultra marathons of 50-100 mi+
- 24 weeks long, 4 or 5x/week
- Looking to run their first or complete a 100k ultramarathon
- Looking to PR their next 100k ultramarathon
- Using a 100k as a base for longer distance ultramarathons of 100 mi+
- 24 weeks, 4 or 5x/week
- 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+
- 24 weeks, 4 or 5x/week
- Hiking program
- Includes vertical gain / hills training
- Beginner, intermediate and advanced options
- 12 weeks, 3 or 4x/week
Cardio only
No running required. Our cardio-only options are perfect for those looking to enhance their lifting routine with non-running cardio or improve their overall cardiovascular fitness.
It includes weekly workouts such as metcons, aerobic capacity, HIIT, and zone 2 training. These sessions can be done on any cardio machine—rowing, ski-erg, biking, or running.
Available to all full hybrid subscription clients or as a standalone option, you can easily integrate these workouts into your routine to boost both fitness and performance.
- 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
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.
Your only decision today? - Choose hybrid or running-only.
What you need to know
Say goodbye to guesswork and hello to step-by-step guidance that evolves with your progress.
As your goals change or life gets busy, easily switch between any of our lifting or running programs to stay on track.
With our full hybrid membership, you’ll get access to running and hiking plans, along with an on-demand cardio library—perfectly paired with your lifting program, all at no extra cost. Prefer just cardio? You can also access these plans with a standalone membership.
FAQs
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!
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.
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
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.
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.
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.
- 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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