🌞 Our annual FULL SEND SUMMER challenge starts 6/2-8/24. LEARN MORE.
New members save $20 off 3 mo hybrid or 4 mo run memberships (Use code 20FULLSEND)
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.
TLM is HSA / FSA reimbursement eligible - Click here to find out more
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
Our hybrid system strategically balances the volume and intensity of lifting with your cardio work. Programs like PERFORM, LIFESTYLE, and RACE are specifically designed to complement running or other cardio activities without creating excessive fatigue. The full access membership includes both lifting and running/cardio programs that work synergistically, with workouts designed to be aware of the demands of each other.
Or you can pair our lifting programs with your Crossfit, or group fitness class like Orange Theory, F45, or boot-camp classes. For this, we reccomend PERFORM or LIFESTYLE depending on how many classes you take per week.
The Lyss Method offers "Hybrid Training on YOUR Terms" - a unique approach that balances strength training and endurance work. Unlike generic, one-size-fits-all programs, our system allows you to progress through tailored training based on your fitness level, schedule, and goals. Whether you're running casually or training for a race, our programs help you balance lifting and endurance in a realistic, sustainable way developed by Dr. Alyssa Olenick through extensive research and personal experience.
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
Dr. Alyssa Olenick combines her Exercise Science PhD with years of personal lifting and running experience to create The Lyss Method's revolutionary hybrid training approach.
As both a researcher and athlete who's tackled everything from powerlifting, olymic weight lifting, to ultramarathons and hyrox, she understands the science behind what works and the reality of fitting it into your life.
Alyssa founded TLM after realizing the fitness industry was missing programs that actually let you excel at multiple goals without burning out. Her evidence-based hybrid system has helped thousands of clients get stronger, run faster, and live better – all while maintaining balance in their busy lives.
Leading a team of expert coaches with advanced degrees and diverse athletic backgrounds, Alyssa continues to innovate programming that proves you don't have to choose between strength and endurance. You can have both, and she'll show you how.
- 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
With her B.S. in Interdisciplinary Studies (covering Biology, Exercise Physiology, and Psychology) plus certifications as both a Personal Trainer through NASM and a Registered Nurse, Carly brings a rare combination of exercise science and healthcare expertise to her coaching.Her coaching experience is just as diverse.
Carly has led strength and conditioning sessions for groups of up to 200 U.S. Marines and Sailors as a High Intensity Tactical Trainer at Camp Lejeune, plus provided specialized Olympic lifting instruction. She's spent years coaching across various settings, with particular expertise in building strength programs that complement endurance training.
Carly's own fitness journey spans from high school triathlete to college lacrosse player to trail running marathoner and hyroxer and mom who never stopped prioritizing her health. This personal evolution, combined with her Exercise Science and Nursing background, fuels her passion for helping clients achieve both performance and longevity.
When she's not coaching, you'll find Carly in the Green Mountains with her family and rescue animals, hiking, running, paddle boarding, or skiing – living proof that fitness should fuel the life you want to live.
- Certified Personal Trainer (NASM)
- Level 1 Olympic Weightlifting Coach
- B.S. Exercise and Sport Science
As a child, Noah was bullied for being unfit – an experience that sparked his lifelong appreciation for fitness and health. What started as personal transformation became a mission to help others in ways he never had help.Noah didn't just get fit – he excelled. He's competed in Olympic weightlifting, bodybuilding, CrossFit, triathlons and HYROX world championships.
With his B.S. in Exercise and Sport Science from UGA (where he met and started coaching Alyssa herself), plus certifications as a Personal Trainer through NASM and Level 1 Olympic Weightlifting Coach, he brings both lived experience and deep expertise to his coaching.His coaching resume speaks for itself: from professional and D1 athletes to powerlifters, bodybuilders, CrossFitters, triathletes, and ultramarathoners.
As Manager and Head Trainer at Core Blend Training, Noah is literally the coach who coaches the coaches.Noah's passion for coaching stems from two places: his love for sharing what transformed his own life, and his desire to help people in ways he wishes he'd been helped as that bullied kid.When he's not in the gym, you'll find Noah indulging his other passion – movies. He's such a film buff he dreams of opening his own private theater someday.
- B.S Applied Exercise Science
- PhD Exercise Physiology
This Tennessee native caught the training bug as a high school athlete and turned it into a lifelong pursuit. He didn't just stop at working out – he dove deep into the science behind it all.
From his BS in Applied Exercise Science to his MS in Exercise Physiology and his PhD, Trevor has spent years accumulating knowledge about health, fitness, and training.
But Trevor doesn't just study fitness – he lives it. He's thrown himself head-first into every realm he can find: powerlifting, CrossFit, hyrox, trail running, rock climbing. If there's a way to move and get stronger, he's probably tried it.
As a certified Strength and Conditioning Specialist, Trevor has coached everyone from grandparents wanting to stay fit enough to play with their grandkids, to high school athletes, military service members, and everyone in between.
His graduate research focuses on physical activity and fitness in children with cerebral palsy – showing his commitment to helping all populations reach their potential.
This combination of deep scientific knowledge and hands-on experience across the entire fitness spectrum gives Trevor the tools to help you reach your goals – whatever they may be.
Free RPE Mini Guide
Are you lifting heavy enough?
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