Our Programs

Take our quiz below to find the perfect program for you or select from the below options to learn more.
This isn’t your one-size fits all app. We created this for you, your goals, and your lifestyle

Find your program

Hybrid Training on Your Terms

The Lyss Method is our system of programs that either teach you or tell you exactly what to do to crush your goals. We aren't interested in forcing you into a fitness box - instead we make programs that can be adjusted to fit you. Your goals. Your fitness level. Your lifestyle. Mix lifting, running, endurance, and/or conditioning in a way that makes sense for YOU. You pick the goal - we give you the tools.

BEGIN
Cardio or running included
Beginner friendly
At-home or gym-friendly
6 months long
Perfect for the person who:
  • Is ready to learn how to lift but has little to no training history. 
  • Has less than 6 months of experience lifting or lifting with a barbell. 
  • Wants to feel confident lifting in a gym, start lifting with a barbell, or get strong but doesn’t know where to start.
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PERFORM
Cardio or running included
Lifting experience recommended
At-home or gym-friendly
Strength, hypertrophy & power
Perfect for the person who:
  • Has at least 6+ 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.
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BUILD
Cardio or running included
Lifting experience recommended
At-home or gym-friendly
Strength, hypertrophy & power
Perfect for the person who:
  • Has at least 1-2+ years of consistent lifting experience with a barbell. If you have less lifting experience we suggest PERFORM, METCON 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.
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LIFESTYLE
Cardio or running included
Lifting experience recommended
At-home or gym-friendly
Best short-on-time program
Perfect for the person who:
  • Has 3-6+ 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.
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RACE
Running included
Lifting experience recommended
At-home or gym-friendly
Race training lifting plan
Perfect for the person who:
  • 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.
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METCON
Functional fitness
Lifting experience recommended
At-home or gym-friendly
Cardio built into workouts
Perfect for the person who:
  • Has at least 6+ months of lifting experience with a barbell.
  • Wants a strength training program to pair with their functional fitness classes.
  • Wants to get stronger, gain muscle, and develop metabolic capacity in their workout.
  • Wants a functional fitness style program, without needing to train in a functional fitness gym.
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Our running & racing programs

All run programs are 12 weeks long. They can be added to your app and done alongside any TLM Lifting program or hybrid membership, or on their own as part of our running-only subscription.

Beginner Run
No running experience required
Walk:Run progression
Uses RPE not Zones
Perfect for the person who:
  • 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.
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5K
Beginner, intermediate, & advanced options
Race training
Programmed in miles or kilometers and time
Perfect for the person who:
  • 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.
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10K
Beginner, intermediate, & advanced options
Race training
Programmed in miles or kilometers and time
Perfect for the person who:
  • 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.
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Half Marathon
Beginner, intermediate, advanced, & ‘fast track’ options
Race training
Programmed in miles or kilometers and time
Perfect for the person who:
  • 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.
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Full Marathon
Beginner, intermediate, advanced, & ‘fast track’ options
Race training
Programmed in miles or kilometers and time
Perfect for the person who:
  • 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.
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1 & 2 Mile for Time
Beginner, intermediate & advanced
Race or fitness test training
Programmed in miles or kilometers and time
Perfect for the person who:
  • Wants beginner, intermediate, & advanced options.
  • Needs to pass a performance test.
  • Wants programming in miles or kilometers and time.
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Our base build program

Our base build (BB) programs are perfect for those looking to work on their pre-race building running base, maintain during the off season, or spend dedicated time working on their aerobic base.

Base Build / Off‑Season
Base building
Off season maintenance
For time not miles/kilometers
4 Different Distance Options
Perfect for the person who:
  • 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.
learn more

Our trail running & hiking programs

Our trail running and hiking plans are designed to help you take your endurance and fitness goals into the outdoors. Whether it's your first trail race, first ultra marathon, or training for that big hike, our TLM trail running and hiking programs can help get you there. Our trail running programs are unique from our road racing programs as they include training specifically for vertical gain, hills, or big climbs that you may face on trail. But don't worry, all plans are programmed to work with what you have–from the road, treadmill, stair stepper, or the gym–to help you get out there and crush your outdoor goals. 

25-30K Trail
Trail running program
Vert / hill training included
Road, treadmill, stairmaster, and/or trail friendly
Perfect for the person who:
  • 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.
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50K Trail
Trail running program
Vert / hill training included
Road, treadmill, stair master and/or trail friendly
Perfect for the person who:
  • Is looking to run their first 50k ultra marathon.
  • Is looking to complete a 50k ultra marathon.
  • Is using a 50k as a base for longer distance ultra marathons of 50-100 mi+.
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50 Mile Trail
Trail running program
Vert / hill training included
Road, treadmill, stairmaster and/or trail friendly
Perfect for the person who:
  • 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+.
Learn More
SUMMIT Hiking Plan
Beginner, intermediate & advanced options
Hiking training
Programmed in miles or kilometers and time
Perfect for the person who:
    • Hiking program
    • Includes vertical gain / hills training
    • Beginner, intermediate and advanced options.
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Cardio only

Our cardio-only subscription is perfect for people looking to add non-running cardio to their lifting programs or improve their general cardiovascular fitness for their health. Including weekly training options from metcons, aerobic capacity workouts, HIIT, and zone 2. These workouts can be done on any cardio machine from rowing, ski-erg, biking, or running. These cardio options are available to all full hybrid subscription clients or can be joined here on their own.

Cardio Only
USES ZONES AND RPE
HIIT
ZONE 2
AEROBIC CAPACITY
Perfect for the person who:
  • 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.
Learn More
HOW TLM Works

What you need to know

Say goodbye to guesswork in the gym and hello to step-by-step guidance that evolves with your progress. Move between any of our 6 progressive lifting programs as your goals change, life gets busy, or you change lifting, running, and cardio goals or priorities.

Get access to our run and hiking plans, as well as an on-demand cardio library, to pair with your lifting plan of choice, all in one subscription -  at no additional cost!

how it works

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.

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.