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The Lyss Method


HAVE IT ALL in one place: LIFT, RUN, CARDIO.

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hybrid training,
tailored to you!

Let me guess, you have a strong desire to get fit and build muscle, with BIG GOALS for your gym sessions.

But, you also want to keep running incorporate cardio into your routine. 

You’re tired of programs that force you to choose between fitness inside the gym and outside of it, that impact your life as a whole. Or you feel frustrated trying to figure out how to balance both.

You’re in the right place to reach all of your goals without having to make sacrifices. 

Our signature Hybrid training system created by Dr. Alyssa Olenick has helped 1000’s of clients find THEIR version of hybrid.

Are you next?

Introducing our signature hybrid training system

One-size-fits-all hybrid fitness programs fail to account for the fact you are a unique individual. Your life, your fitness and your goals will need a combination lifting and cardio that work for you. 


We’ve developed a revolutionary system that allows you to define what “HYBRID” means to you. Putting you in a lifting, running, hiking, and/or cardio program based on your goals, available time, fitness level, and experience. 


Making it a fully customizable training experience, with the ability to move between programs as you make progress, goals change or life get’s busy.


Get ready to crush your fitness goals with TLM’s lifting programs and hybrid training system!



→Say goodbye to gym guesswork 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! (Yes that’s no additional cost!)


We are currently experiencing issues with our sign up links. Please email to join. we apologize for this inconvenience.





→ Each program includes a warm-up, de-load weeks, zone or RPE, speed work as needed, and pre-race tapering.

→ You have the flexibility to switch your program at any time.

→ Use as their own membership or pair with any lifting plan membership at no additional cost.

→ All programs are designed with a gradual increase in miles or intensity over time. This means running feels easier, you make progress, and you have fewer injuries along the way.


→ With our 4-month-long subscription, you have time to train for your running program goal along with time built in for unforeseen circumstances such as missed runs, life events, or repeated weeks. Get 4 months of training access for the price of 3!



How to get started:

✔ Pick your membership: Full TLM lift + run/cardio or running only.


✔ Pick the lifting plan or running plan you want to sign up for. 


✔ Message us in the app for the running program you want to add to your lifting plan if doing full TLM.


✔ Crush your fitness goals.



  • The Lyss Method is a group coaching based program. Find 1:1 coaching information here. 
  • The Lyss Method is a templated, adjustable, self-progressed program. It is made so you can adjust for yourself as needed but it is not personalized or 1:1 coaching.
  • You have messaging access to Lyss and the group within the app for all questions or program adjustments. 

Yes we offer video feedback directly in the TLM app with coach Dani.

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!

  • You can start in BEGIN still. We have BEGIN programmed for 100% beginners but you can skip to month 2 or 3 once you are in it if you want to skip past some of the very basic base building into more of the dumbbell to barbell transition phase. Afterwards you can go into PERFORM, BUILD OR METCON.
    • If you have some lifting experience but still have a lot of progress to make that is okay! You can go right into blocks 3-6 of BEGIN then move into one of our other programs to ease in still!

You can leave at any time!


There is no minimum monthly commitment for full TLM unless you sign up for a 3, 6 or 12 month subscription. Once you are in you are in, once you leave your portal is deactivated and you are free to go! You can be in for 1 month or forever!


The run program subscription is 4 months paid in full and repeats every 4 months until canceled. 

TLM utilizes a mix of classic strength movements, power lifting barbell compounds, power training and muscle building accessories. We program with minimal equipment so all workouts are friendly to almost any gym space or at home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight based training.

Please note, within every TLM workout you can swap any main compound for a machine or non barbell variation based on preference or equipment you have.


You will see main lifts and movement patterns such as:

  • Bench
  • Squat
  • Deadlift
  • Over-head press
  • Row


Other movement patterns you will see in TLM:

  • Split Squats, Lunges, Cossack Squats, Step Up variations or similar
  • Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder Raises, or other Shoulder or Chest Pressing variations
  • Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations 
  • RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
  • Pull Ups, Push Ups, Chin Ups, Dips
  • Upper and Lower Body Plyometrics
  • Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
  • Dumbbell Based Olympic-Style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps


You will ONLY see barbell based olympic style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other olympic lifting in any TLM program.

Sure can! I recommend doing TLM METCON and swapping out our metcons for your Functional fitness classes OR doing PERFORM alongside these group fitness classes. 

We keep equipment at TLM minimal and directly program in suggested swaps for all movements so that everyone can train with the equipment they have.

TLM is designed to be done from *almost* anywhere! If you do not have a barbell you can do it at home with just dumbbells, or swap barbells for machines or 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 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

All of our resistance training programs you will go through various cycles that are aimed to get you stronger and gain muscle. These will be paired with accessory work to target more isolated muscle groups to help with further muscle growth. This is a primary goal of all our programs!


Lifting & 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. TLM is a strength & lifting program that can help support this goal, along with adequate and proper nutritional needs that pair your goal!

The Lyss Method program METCON and the on demand cardio library does utilize metabolic style conditioning similar to the exercise modality similar to crossfit. Alison and Lyss are both crossfit level 1 and 2 trainers.


TLM does not program any advanced level barbell or gymnastics moves at first, and options for scaling or swapping exercise are always available.

Yes, our running subscription is $178 upfront, and lasts for 4 months. It reoccurs every 4 months. 

The Lyss Method Assistant Coaches


Alison is a certified exercise physiologist through the American College of Sports Medicine, a CrossFit Level 1 coach, and enjoys participating in multiple facets of fitness. She has an M.S. in exercise science and nutrition and is a current Ph.D. student in the same discipline.


Alison began her personal and professional interest in fitness by joining CrossFit. She quickly realized she loved learning and teaching fitness concepts and principles. This passion led her to obtain her CFL1 and B.S. in human performance and fitness, with an emphasis on strength and conditioning.


As part of her studies, Alison teaches social determinants of health at the college level. She has used this opportunity to coach with an empathetic understanding of varying circumstances and improve the health and fitness space.


When Alison isn’t studying or coaching, she enjoys connecting with friends and family, cooking and eating good food, and spending time in the sunshine (bonus points for all 3 at once). 

CrossFit Level 1

B.S. Human Performance and Fitness

Certified Exercise Physiologist

M.S. Exercise Science and Nutrition


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 Certifed 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 Performace. 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.

– M.S. Exercise Physiology 

– B.S. Sports and Exercise Science 



– EXOS Sports Performance Specialist

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