Hybrid training

on your terms

Our signature Hybrid training system created by Dr. Alyssa Olenick has helped millions of clients find THEIR version of hybrid. Are you next?

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.

Orange running iconRed weight iconMountain iconWatch icon

Move between any of our 6 progressive lifting programs or 26+ running plans as your goals change, life gets busy, or you change lifting, running, and cardio goals or priorities.

Get Access to
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Our running and hiking plans, or our run-only subscription
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On-demand cardio library, to pair with your lifting plan of choice
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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

A peek inside
our app

Life happens

PAUSE YOUR PROGRAM

Life happens, and here at TLM, we value flexibility and making fitness fit your life. You can pause and adjust your program on your own at any point in time. Each of our TLM programs is made to be started and completed at your own pace and on your timeline; you are not asked to keep up with the program as it moves or with everyone else. Instead, you get to adjust the program to keep up with you. This means if you are missing training because you are sick, on vacation, have a hectic schedule, or because you are a parent, you have the freedom and flexibility to pause your program, adjust it back a few days, restart it, repeat weeks, or skip forward if guided by a coach at any time.
Find your program
Get mobile

MOBILITY FOR ALL

Now included with all TLM lifting and running memberships: get access to our on demand mobility library to add onto your lifting, running, or to simply move your body through stretches or ranges of motions that need support. Includes upper body, back, lower body, and runner flows.
Find your program
Crush your cardio

CARDIO LIBRARY

Not a runner? No problem! All TLM lifting programs come with access to our on-demand cardio library—offering you access to weekly metcons, aerobic capacity workouts, zone 2, and HIIT or SIT training. All cardio options rotate weekly or monthly, so you always have something fresh and fun to keep training interesting or to train different components of your cardio fitness. Inside, you'll find instructions and resources on how to pair your cardio with your lifting plan—or how to set up your week of cardio in the app.
Find your program
Need help?

MESSAGE A COACH

We like to think of TLM as the bridge between group training and 1:1 fitness. With direct messaging access to Lyss and the team of coaches, if you need help with your program, figuring out your next steps, or are in a fitness funk you can reach out to us at any time for coaching support directly in the app.
Find your program
Built in support

CLIENT GROUP FORM

Did you know having support and a community makes you more likely to succeed in your fitness goals? That’s why we’ve built a community directly into our programs for lifting and running clients. Access the TLM group form that works like an old-school facebook group - but exists directly in the app! Share your wins, or post your struggles, ask questions, and more. Get support and responses from hundreds of other clients with similar goals, struggles, or get advice from long-term TLM clients or coaches directly in the app.
Find your program
Crush your lifts

FORM FEEDBACK

Not sure if you are doing your lift correctly? Worried about your form? Or simply unsure of how you can make your lifting better? In the TLM lifting programs we offer weekly form feedback with our coaches to help you confidently crush your lifting while giving you the small tweaks and tips you need to make 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
Life happens

PAUSE YOUR PROGRAM

Life happens, and here at TLM, we value flexibility and making fitness fit your life. You can pause and adjust your program on your own at any point in time. Each of our TLM programs is made to be started and completed at your own pace and on your timeline; you are not asked to keep up with the program as it moves or with everyone else. Instead, you get to adjust the program to keep up with you. This means if you are missing training because you are sick, on vacation, have a hectic schedule, or because you are a parent, you have the freedom and flexibility to pause your program, adjust it back a few days, restart it, repeat weeks, or skip forward if guided by a coach at any time.
Find your program
Get mobile

MOBILITY FOR ALL

Now included with all TLM lifting and running memberships: get access to our on demand mobility library to add onto your lifting, running, or to simply move your body through stretches or ranges of motions that need support. Includes upper body, back, lower body, and runner flows.
Find your program
Crush your cardio

CARDIO LIBRARY

Not a runner? No problem! All TLM lifting programs come with access to our on-demand cardio library—offering you access to weekly metcons, aerobic capacity workouts, zone 2, and HIIT or SIT training. All cardio options rotate weekly or monthly, so you always have something fresh and fun to keep training interesting or to train different components of your cardio fitness. Inside, you'll find instructions and resources on how to pair your cardio with your lifting plan—or how to set up your week of cardio in the app.
Find your program
Need help?

MESSAGE A COACH

We like to think of TLM as the bridge between group training and 1:1 fitness. With direct messaging access to Lyss and the team of coaches, if you need help with your program, figuring out your next steps, or are in a fitness funk you can reach out to us at any time for coaching support directly in the app.
Find your program
Built in support

CLIENT GROUP FORM

Did you know having support and a community makes you more likely to succeed in your fitness goals? That’s why we’ve built a community directly into our programs for lifting and running clients. Access the TLM group form that works like an old-school facebook group - but exists directly in the app! Share your wins, or post your struggles, ask questions, and more. Get support and responses from hundreds of other clients with similar goals, struggles, or get advice from long-term TLM clients or coaches directly in the app.
Find your program
Crush your lifts

FORM FEEDBACK

Not sure if you are doing your lift correctly? Worried about your form? Or simply unsure of how you can make your lifting better? In the TLM lifting programs we offer weekly form feedback with our coaches to help you confidently crush your lifting while giving you the small tweaks and tips you need to make 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

How it works

01
Alyssa looking at her phone

Find your program

Need help finding the perfect program? Our coaches are here to help you find the right fit for your current fitness level and strength and cardio goals.

02
Alyssa showing the TLM app on a phone

Download the app

Inside the TLM app, we want you to feel confident going into the gym, and we aim to remove the guesswork for you. Know what exercise you are doing, how to do it, how long to rest, and how heavy to lift each week.

03
Alyssa doing a box jump

Crush your goals

Once you've crossed that finish line,  you can move between any of our 6 progressive lifting programs as your goals get bigger, life gets busy, or you change lifting, running, and cardio goals.

find your program

Our most popular programs

Our most popular programs - for good reason! In just three days a week, you can get stronger, gain muscle, jump more and become more athletic and prepared for your life and fitness goals. Find a strength, cardio, or hybrid program that perfectly complementing your strength, endurance, cardio, or other fitness goals. These programs are perfect for those looking for general, well-rounded fitness, busy individuals, or those looking for balance between lifting and cardio.

find your program

FAQs

Can I switch between programs?
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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!

What equipment is needed for the lifting plans?
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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)
Do I have to run if I do this program?
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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!

If I want to get stronger, build strength, build muscle, or 'tone', what is the best fit for me?
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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.

Is there any 1:1 Coaching or check ins?
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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.

You can find 1:1 coaching information here. 

Is there any video feedback?
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Yes we offer video feedback directly in the TLM app with coach Dani.

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

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

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

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

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

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

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 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

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?

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

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.

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

Trevor is a Tennessee native who picked up an obsession with training as a high-school athlete and never looked back. From a BS in Applied Exercise Science, to a MS in Exercise Physiology and a PhD in progress, he has accumulated years worth of knowledge about health, fitness, and training. 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.

Trevor is also a certified Strength and Conditioning Specialist and began coaching a wide range of populations while completing his undergraduate degree, ranging from those just wanting to stay fit enough to spend time with their grandchildren to high-school and adult athletes and military service members. His graduate research has focused on physical activity, fitness, and body composition as it relates to cardiometabolic health in children with cerebral palsy. 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.

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

Carly has her B.S. in Interdisciplinary Studies where she studied Biology, Exercise Physiology, and Psychology. Following her undergraduate degree, Carly became a Certified Personal Trainer through the National Academy of Sports Medicine. Later, she pursued a degree in Nursing and actively works as a Registered Nurse.

Carly coached U.S. Marines and Sailors as a High Intensity Tactical Trainer on Marine Corps Base Camp Lejeune. She led strength and conditioning sessions with groups of up to 200 people, in addition to small group instruction on olympic lifting. Since then she has continued to gain years of experience coaching across various settings, including building strength programs to be implemented alongside endurance training.

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 lives in the Green Mountains with her family and rescue dogs and cats. In her free time she loves doing anything that takes her outdoors-hiking, running, paddle boarding, and skiing!

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

I have always been an avid fitness lover. It started with my passion for soccer when I was young, and carried over into the weight room through high school as I worked to develop myself as an athlete. After a hiatus my freshman year of college, I dove back into fitness when I found Core Blend. I started training again, and in the last few years, I have ran multiple half marathons and competed in powerlifting and Hyrox. I enjoy all forms of fitness, and I believe that movement is the best medicine!

After graduating with my B.S. in Psychology, I began working as a trainer at Core Blend, where I quickly realized I wanted to pursue a career in the health and fitness industry. I am now certified as a pre and post natal coach, and I am barbell rehab certified. I am currently working towards my CSCS.

As someone who took a break from the gym and came back with little motivation or desire to achieve any type of fitness goal, I understand the important of making working out a FUN experience. I love to help my clients fall in love with the gym. No matter the goal (or lack-thereof), I am dedicated to meeting you where you are at and helping you improve while enjoying the process!

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

Noah is a Certified Personal Trainer through the National Association of Sports Medicine and a Level 1 Olympic Weighting Coach. He has competed in Olympic weightlifting, bodybuilding, CrossFit, and triathlons. He has his B.S. in Exercise and Sport Science from the University of Georgia. It was at UGA where Noah met and started coaching Alyssa herself. As a child, he was bullied for being unfit, 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. In addition to coaching, Noah is the Manager and Head Trainer at Core Blend Training where he is the coaches’ Coach. When he isn’t working, Noah’s two favorite social hobbies are exercise (surprise surprise) and watching movies. He is a huge movie buff who wants to open his own private movie theater one day.

The Lyss Method trainers

Fist bump icon
B.S. in Health Sciences
Fist bump icon
M.S. in Exercise Physiology
Fist bump icon
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?

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

Sign up to download our free RPE Mini Guide

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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.
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