Redefining Hybrid Training
What if your strength training made you a better runner? What if your cardio improved your lifting recovery?
That's exactly what happens when your training is designed as an integrated system instead of separate programs you're trying to force together. No more burnout from conflicting training demands. No more plateaus from programs that fight each other. No more feeling like you're half-committed to everything.
Choose your path:
• Full Access Hybrid (Lifting + Run and/or Cardio)
• Running Only
With Hybrid Membership, pair ANY lifting program with ANY running or cardio plan - at no extra cost. Easily switch between any of our lifting, running, or cardio programs as your goals evolve, life gets busy, or your priorities change.
How it works
STOP SECOND-GUESSING
Choose Your Path. No need to overthink which of our programs is "perfect." Our coaches will help you find the right starting point based on your goals, experience, and lifestyle.
Hybrid (running + lifting/hiking/cardio) or Running-Only? Full access or focused approach? We'll guide you to the choice that gets you moving forward instead of spinning in circles.
Not sure where to start? That's exactly why we're here. Send us a message with your goals, and current training and well guide you.
START SEEING PROGRESS
Download the app and discover training that actually makes sense. Every workout builds on the last. Every week brings you closer to your goals.
No more guessing what to do next. No more wondering if you're doing enough (or too much).
Just clear, step-by-step guidance that adapts as you get stronger.Your only job? Show up and follow the plan.
Crush every goal
Transform Your Life. Watch what happens when your training finally works WITH your life instead of against it. Goals that felt impossible become inevitable.
As your priorities shift or your goals evolve, your training evolves with you. Strength building, race prep, or maintenance phases - seamlessly transition without losing momentum. Busy months, or training focused seasons? We build flexiblity in.
This is what happens when you stop choosing between goals.
Coaching Support at Every Step
Tired of fitness apps that give you programs but leave you to figure everything out alone?
You're not just another subscription. You're someone with real goals, real challenges, and real life getting in the way. Our coaches provide the guidance that makes the difference between trying and succeeding.
What This Means:
✓ Confused about programs? We'll guide you to the perfect combination
✓ Life gets complicated? We'll help you adapt without losing progress
✓ Training questions? Get answers from experts, not Google
✓ Need modifications? We'll guide you through your situation
No automated responses. No week-long waits. Just real coaches who understand hybrid training.
full hybrid membership
start your journeyIncluded with full access Hybrid Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
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TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
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Training that evolves with your life, not against it.
Most programs lock you into rigid plans that can't adapt when priorities change. Our system solves this with seamless transitions between any training focus.
How it works:
✓ Build strength with our progressive lifting programs
✓ Add endurance with any running or cardio plan
✓ Switch focus instantly when goals change or life gets busy
✓ Maintain progress during busy periods with time-efficient options
The result: You never feel trapped in the wrong program or forced to start over when life changes. Finally, fitness that adapts to YOU.
Running only membership
start your journeyIncluded with Running Only Memberships
Running or
Hiking Plan
TLM Group
Community
Coaching
Support
Resource
Library
TLM App
Access
Mobility
Library
STOP OVERTHINKING. START MOVING.
You don't need to have it all figured out. You just need to begin.
Our programs adapt to you - your schedule, your fitness level, your goals.
As you grow stronger and discover what you love, we'll guide you every step of the way.
The only wrong choice is no choice.
Pick your path, we're a message away from there.
TLM is HSA / FSA reimbursement eligible - Click here to find out more
Compare Lifting Programs
Lifting Program Week Overview
These are what you can expect when signing up.
Hybrid Program
Pairs We Love
FOUNDATIONS + Beginner Runner
FOUNDATIONS + 1-2 MI, 5-10k, BB 5-20 MPW
FOUNDATIONS + Beginner Cardio
PERFORM + 1-2 MI, 5K-13.1, BB 5-30 MPW
PERFORM + On Demand Cardio
RACE + 5K-50K Racing
BUILD + 1-2 MI, 5-10K, BB 5-20 MPW
BUILD + On Demand Cardio
LIFESTYLE + On Demand Cardio
LIFESTYLE + 1-2 MI, 5K-13.1, BB5-40 MPW
Weekly Run Splits
OR speed work day
day (not in beginner run or 5k)
the programs our most sucessful clients use
The programs behind every transformation story we've shared. From basement dumbbells to PR's and 100-mile training. From struggling with hills to crushing running PRs. From constant fatigue to unstoppable energy. These programs don't just change fitness - they change lives.
find your program
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.
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