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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.
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
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.
- You're new to lifting and don't know where to start
- You have less than 6 months of lifting experience
- You're returning to fitness after pregnancy, injury, or a long break
- You want to build proper form before advancing to more complex programs
- Skip ahead: Not quite a beginner but not ready to jump into our full programs? Join FOUNDATIONS and skip ahead in the program to your current fitness level inside.
- Our #1 most popular program (loved by thousands of members!)
- Has at least 6-9+ months of lifting experience
- Wants to excel at both strength training and endurance activities without compromising either
- Seeks balanced programming that builds muscle and strength while leaving energy for endurance goals
- Needs efficient workouts that still get results and that help them balance lifting and endurance
- Has at least 1-2+ years of consistent lifting experience
- Prioritizes strength development and muscle building as primary fitness goals over endurance
- Is in an endurance off-season or wants to focus on building a strength foundation
- Can dedicate 75-90 minutes to quality training sessions 3-4 times weekly
- Wants to maintain some low level cardio/running without compromising strength gains
- Has 3-6+ months of lifting experience but limited weekly training time
- Balances multiple priorities including work, family, and other activities
- Wants effective strength training without sacrificing endurance goals
- Needs a program that adapts to a variable, busy schedule
- Values efficient workouts that deliver results without excessive gym time
- Ideal for runners who want the benefits of strength training without excessive fatigue
- 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
- Is preparing for an upcoming HYROX competition (first-timer or returning competitor)
- Has previous lifting and running and cardio experience (at least 6 months recommended)
- Can run for at least 30 minutes
- Can commit to 5 training days per week for optimal preparation
- Wants a complete program that addresses all HYROX-specific movements and demands
- Prefers an integrated approach rather than piecing together separate programs
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.
- You're completely new to running and want to start safely
- You're returning after a long break or injury
- You want a gradual, confidence-building approach to running
- You've tried running before but struggled with doing too much too soon
- Is training for their first 5K or looking to run 3.1 miles without stopping
- Wants to set a new personal record at the 5K distance
- Is using the 5K as speed training during their off-season
- 3 runs/week, 12 weeks programs
- Is training for their first 10K or looking to run 6 miles without stopping
- Wants to set a new personal record at the 10K distance
- Is using the 10K as speed training during their off-season
- 3 -4 runs/week schedule, 12 week programs
- 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 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
- 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
- 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
- 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
- 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
- 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.
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 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
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.
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.
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