Lifting, running & cardio programs designed to help you get stronger, gain muscle, run farther and improve your fitness to support you both in and outside of the gym.
Designed by Dr. Alyssa Olenick, Exercise Scientist, Athlete, and Coach. In a world focused on just lifting or just cardio, The Lyss Methods brings you training programs that let you have it all – in one place.
Made for the
person who...
WANTS TO LIFT AND RUN OR DO CARDIO IN THE SAME TRAINING PROGRAM
WANTS TO GAIN MUSCLE, GET STRONGER & BECOME MORE ATHLETIC
WANTS A TRAINING PROGRAM THAT gets them to their goals while DOING THE THINKING FOR THEM
let’s do
hard
shit
GET ON THE WAIT LIST!
GET ON OUR WAITLIST TO BE THE FIRST TO JOIN WHEN WE REOPEN!
The program we know and love is getting an upgrade! We will be back and better than ever soon. Training will still be $89/mo, with all new programs, app & more!
Everyone on the waitlist will get a spot if they want it, so drop your email here if you want to be reminded when we open back up!
No more guessing how to balance lifting, running or cardio.
One-sized fit’s all Hybrid training programs forget one important part: not everyone’s Hybrid looks the same.
The Lyss Method, is a training program that lets you decide what ‘HYBRID’ means to you. With lifting, running and cardio programs all in one place. Follow along with Dr. Alyssa Olenick’s “Seasons Training” approach that allows you to move through any of our programs’ based on your goals and the season you are in.
What you get with all programs:
Membership to The Lyss Method App
(iOS and Android)
Demo videos for all exercises + the ability to swap exercise
Client-only Exclusive resource library
A brand-new workout plan every 4-5 weeks
Access to our cardio program library
Lifting video feedback
A group community
1:1 Messaging Access
Access to all running programs (5k-26.2) (*No extra charge)
READY TO JUMP IN?
SIGN UP FOR MULTI MONTH SUBSCRIPTIONS AND SAVE
By clicking the button below, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
Is ready to learn how to lift but has little to no training history.
Has less than 6 months of experience training with a barbell.
Wants to feel confident lifting in a gym, with a barbell, or get strong but doesn’t know where to start.
THIS INCLUDES:
A 6-month bodyweight to barbell progressive program.
Months 1-2: Dumbbell & bands only
Months 3-6 Barbell progression*
3 lifts a week: Full Body, Full Body, Upper Body training split.
The option to skip forward directly to barbell work
Progress into METCON, PERFORM, BUILD OR RACE after completing.
Access to running (5k-50k) and beginner cardio programs in The Lyss Method app.
EQUIPMENT NEEDED:
Dumbbells are needed for the first 2 months
A barbell is used for months 3-6, but can be subbed with dumbbells
Resistance bands.
$89/MONTH
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
Is ready to learn how to lift but has little to no training history.
Has less than 6 months of experience training with a barbell.
Wants to feel confident lifting in a gym, with a barbell, or get strong but doesn’t know where to start.
THIS INCLUDES:
A 6-month bodyweight to barbell progressive program.
Months 1-2: Dumbbell & bands only
Months 3-6 Barbell progression*
3 lifts a week: Full Body, Full Body, Upper Body training split.
The option to skip forward directly to barbell work
Progress into METCON, PERFORM, BUILD OR RACE after completing.
Access to running (5k-50k) and beginner cardio programs in The Lyss Method app.
EQUIPMENT NEEDED:
Dumbbells are needed for the first 2 months
A barbell is used for months 3-6, but can be subbed with dumbbells
Resistance bands.
By clicking the join now button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
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 functional fitness style program, without needing to train in a functional fitness gym
METCON INCLUDES:
3 lifts per week that include 2 metcons + an optional 4 metabolic conditioning day.
Monthly progressive programming, a new program every 4-5 weeks.
Work through different training phases focused on strength, metabolic conditioning, aerobic conditioning, and skill development.
No Olympic weightlifting experience is required; some skills will be developed in the later months of the program.
Access to running (5k-50k) and beginner cardio programs in The Lyss Method app.
Exercise swaps and movement scales available for all workouts.
EQUIPMENT NEEDED:
Squat rack*
Barbell*
Bench
Weight plates*
Resistance bands
Dumbbells
Kettlebells
Boxes or benches
Pull-up bar
Rower, bike, and/or ability to run. (swaps given in workouts)
Encouraged: Wall balls but can be swapped
*All barbell movements can be subbed for dumbbells or machines directly in app
$89/MONTH
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
Has at least 6+ months of lifting experience with a barbell*.
Wants a strength training program that is designed specifially to pair with their running, cycling, endurance training or non-lifting fitness goals.
Wants a program designed to help them use lifting to keep them strong, gain muscle, and perform well inside and outside the gym.
PERFORM INCLUDES:
3 lifts per week designed for those with running, endurance or outdoor goals.
Full Body, Full Body, Upper Body OR all Full Body training split
Monthly progressive programming, a new program every 4-5 weeks.
Access to running (5k-50k) and cardio programs in The Lyss Method app.
Work through different training phases focused on balancing and gaining strength, muscle, power, and athleticism that complement your endurance goals.
EQUIPMENT NEEDED:
Squat rack*
Barbell*
Bench
Weight plates*
Resistance bands
Cable machines (or resistance bands)
Dumbbells
Kettlebells
Pull-up bar
Encouraged but not required: slam/sand balls, Plyo boxes but not required.
*All barbell movements can be subbed for dumbbells or machines directly in app
$89/MONTH
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
Has at least 6+ months of lifting experience with a barbell*.
Wants a strength training program that is focused on getting stronger, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements.
Monthly progressive programming, a new program every 4-5 weeks.
Work through different training phases focused on gaining strength, muscle, and power and improving lifting work capacity.
Access to running (5k-50k) and cardio programs in The Lyss Method app.
EQUIPMENT NEEDED:
Squat rack*
Barbell*
Bench
Weight plates*
Resistance bands
Cable machines (or resistance bands)
Dumbbells
Kettlebells
Boxes or benches
Pull-up bar
Encouraged but not required: GHD and/or back extension machine, landmine or landmine placement
Rower, bike, and/or ability to run. (swaps given in workouts)
*All barbell movements can be subbed for dumbbells or machines directly in app
$89/MONTH
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
Has at least 6+ months of lifting experience with a barbell*.
Wants a strength training program that is focused on getting stronger, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements.
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 never 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.
RACE INCLUDES:
2 full body lifts a week with an optional 3rd upper body lift.
An 12 week pre-race lifting program that adjusts volume as you train and peak for your race and taper.
Optional 4 week reverse taper after your race to slowly build back lifting volume.
Access to all ENDURE race programs in The Lyss Method app (5k-5Ok).
Access to move into METCON, PERFORM OR BUILD after completing.2
EQUIPMENT NEEDED:
Squat rack*
Barbell*
Bench
Weight plates*
Cable towers (can be swapped for resistance bands)
Resistance bands*
Dumbbells*
Kettlebells
Plyo boxes
Pull-up bar
*All barbell movements can be subbed for dumbbells directly in app
$89/MONTH
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
included with tlm lifting plans, or their own subscription
WHAT YOU GET IN THE LYSS METHOD APP:
By subscribing to one of The Lyss Method Running Programs in the app, you will get access to the running program of your choice for any runner at any level (yes, this means you, even if you can’t run a mile, my friends).
Includes warmups, speed work, de-load weeks, and pre-race tapering.
Can change the program you are subscribed to at any time.
1:1 Messaging access, group community and resource library
All programs accessed via 4, 8 or 12 month subscriptions. Giving you time to complete each program + wiggle room for missed or repeated weeks, because life happens!
THE LYSS METHOD RUNNING PROGRAM OPTIONS:
5k Beginner & Intermediate Programs
10k Beginner & Intermediate Programs
13.1 Beginner & Intermediate Programs
26.2 Beginner & Intermediate Programs
50k Beginner Program
$110/4 months $200/8 months $280/12 months
To sign up for 8-month and 12-month subscriptions: after you sign up, please send a direct message in the app to Alyssa & Alison on what program you would like to start!
5k
10k
13.1
26.2
50k
5k
5k Beginner (Longest long run 2.5 miles / 4 km.):
3 runs per week.
Ideal for new runners looking to start running and run their first 5k.
No speed work.
Includes accessible low zone and slow mileage.
Walk/run progression.
5k Intermediate (Longest long run 6 miles / 9.6 km.):
3 runs per week, with an optional 4th run.
For runners who have a baseline of at least 8-10 miles per week and can already run a 5k distance and want to improve their speed and set a new 5k PR.
All running, no walk/run progression.
Includes speed work.
All 5k programs are thirteen (13) weeks long.
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
10k
10k Beginner (Longest long run 5.5miles / 8.5 km.):
3 runs per week, with an optional 4th run.
For runners who have a baseline of at least 8-10 miles a week and can already run a 5k distance, want to run a 10k, or improve their speed and set a new 10k PR.
All running, no walk/run progression.
No speed work.
Peaks at 12-15 miles per week.
10k Intermediate (Longest long run 6miles / 9.6 km.):
3 runs per week, with an optional 4th run.
For runners who have a baseline of at least 8-10 miles a week and can already run a 5k distance, want to run a 10k, or improve their speed and set a new 10k PR.
All running, no walk/run progression.
Includes speed work.
Peaks at 13-16 miles per week.
All 10k programs are 12 weeks long.
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
13.1
13.1 Beginner (Longest long run 12miles / 19.3 km.):
3 runs per week, with an optional 4th run.
For runners who have a baseline of at least 12-16 miles per week, can already run a 10k distance, want to run a 13.1, or have run a 13.1 race and want to add in speed work for a new PR.
All running, no walk/run progression.
No speed work.
Peaks at 22-25 miles per week.
13.1 Intermediate (Longest long run 12 miles / 19.3 km.):
3 runs per week, with an optional 4th run.
For runners who have a baseline of at least 12-16 miles per week, can already run a 10k distance, want to run a 13.1, or have run a 13.1 race and want to add in speed work for a new PR.
All running, no walk/run progression.
Includes speed work.
Peaks at 26-30 miles per week.
All 13.1 programs are 12 weeks long.
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
26.2
26.2 Beginner (Longest long run 20 miles / 48.2 km OR 3 hours.):
4 runs per week, with an optional 5th run.
For runners who have a baseline of at least 22-25 miles per week, can already run a 13.1 distance, want to run a 26.2, or have run a 26.2 race and want to add in speed work for a new PR.
All running, no walk/run progression.
No speed work.
Peaks at 40-44 miles per week.
26.2 Intermediate (Longest long run 20 miles / 48.2 km OR 3 hours.):
4 runs per week, with an optional 5th run.
For runners who have a baseline of at least 22-25 miles per week, can already run a 13.1 distance, want to run a 26.2, or have run a 26.2 race and want to add in speed work for a new PR.
All running, no walk/run progression.
Includes speed work.
Peaks at 40-44 miles per week
All 26.2 programs are 12 weeks long.
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
50k
50k Beginner (Longest long run 45-50 miles / 72-80 km OR 5 hours.):
4 runs per week, with an optional 5th run.
For runners who have a baseline of at least 21 miles per week, can already run a 10k-13.1 distance, want to run a 50k, or have run a 50k race and want a non-speed work based, vertical gain focused and moderate weekly mileage program.
All running, step ups, hiking — no walk/run progression.
No specific speed work. Only striders and uphill based training (stair stepper, step ups, incline running or tempo hills)
Peaks at 45-50 miles per week.
The 50k program is 12 weeks long.
By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!
The Lyss Method Assistant Coaches
ALISON
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
DANI
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
– ACSM EP-C
– ACSM EIM
– EXOS Sports Performance Specialist
What People Are Saying
For the first time since the pandemic started I’ve finally been able to stick with a fitness program. It’s made me significantly more confident and comfortable in the gym. Prior to this program I never set foot in a gym and at the beginning of the program I would leave if there were too many people but now I’m comfortable sticking through my workout and am incredibly proud of my consistency.
TLM has given me the tools to stick with a program that makes me feel stronger and confident. Also, working in healthcare during this pandemic doing my workouts has greatly improved my mental health and ability to cope after a tough day.
Amelia C.4 Months In TLM
The greatest impact The Lyss Method has had on my fitness and personal self is by showing me that training can and should enhance my life. The workouts are simple, effective, and can be completed in about an hour. You don't have to spend hours in the gym to see real progress. You need recoverable volume, willingness to push yourself, and consistency in actually getting the work done.
I always have time for other activities that I enjoy like running, stand up paddle board, and camping. TLM has made these activities so much more enjoyable - I get the conditioning work to run faster and longer, I have improved balanced from lifting for SUP, and I can carry all my things for camping/backpacking!
Jenny H. 12 Months in TLM
TLM has allowed me to be excited about fitness. When I look in the mirror, I'm happy with what I see. My hulk like shoulders are no longer something I wish away, instead I see the strength within them. I feel more confident in my clothing & know that even though I'm not sporting 6 pack abs, I am healthy. Instead of being about of breath & struggling to keep up with the small kids in my family, I don't have to feel embarrassed when they want me to play. With the combination of TLM & Endure, I completed my first half-marathon in June 2021, something I thought I'd never be able to do.
Bri C. 13 months in TLM
I am lifting the heaviest I have ever lifted while being the most rested I have ever been when working out. It’s really unbelievable how this program achieves that. In the past, it was easy for me to get in my head and psych myself out when testing one rep maxes. With this program, knowing how prepared I am for the testing days, I no longer get in my head and am lifting numbers I couldn’t even dream of before. I used to dread testing days in other programs, now it’s the thing I’m most excited about. I love seeing how far I’ve come and what I’m able to achieve. This program has also benefited my personal life. Overall, I just feel so strong and good about myself. I’ve been able to do things that I wouldn’t have been able to do before. This summer I was able to help my dad take out the dock from the lake, before it was always my brothers that always helped. When they weren’t available to help this year, I was so thankful for the program for giving me the strength to be able to do it.
The Lyss Method is a group coaching based program. At this time Lyss does not have any open 1:1 coaching. The Little Lyss Method is a templated, adjustable, self-progressed program. Lyss has made it 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.
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 or PERFORM, BUILD OR METCON, you will see suggestions in the program to drop your RPE (we chat about that there!) or how to modify progress so it’s sustainable to YOU. The first block of training is also very simple so everyone can comfortably ease in.
You can leave at any time! No minimum monthly commitment. 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!
You sure can! Every program is now compatible to be at home friendly and/or you can now swap barbell or cable movements directly in the app for dumbbells, kettlebells or bands.
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.
All people are welcome and able to do any of my training programs or use any of my ebooks. Fitness looks very similar within these populations and I train everyone with the same method and approach :)!
Yep! TLM is designed to be done from *almost* anywhere! If you are training at home but have the necessary equipment listed under each program you can do it at home. Many clients do TLM from home with basic equipment and crush it :)!
You may just have to swap things, which you can always do in the app. We directly program in suggested swaps for all movements.
Yep! TLM is designed to be done from *almost* anywhere! If you are training at any gym but have the necessary equipment listed under each program you can do it at any gym and swap a barbell for a smith machine if needed. Many clients do TLM from planet fitness or similar gyms and crush it :)! You may just have to swap things, which you can always do in the app.
Little Lyss Method is a strength & conditioning program, not a nutrition program. Please checkout my ebook FUEL.
Right now at this time Alyssa does not do 1:1 nutrition coaching. If you are looking for a 1:1 coach I have my friends I recommend below. Each one is very different and awesome in their own way, but they are all smart evidence based women.
With my programs being resistance training based you will go through various cycles that are aimed to get you stronger. These will be paired with accessory work to target more isolated muscle groups. Overall, when paired with a sufficient diet (adequate protein and calories) will result in muscle gain along with your strength gains over time!
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.
TLM workouts are app based. You only have access to these workouts while you are subscribed to the app. TLM workouts are not a PDF or excel document.If you are looking for a one time purchase program, please see myTRAIN guide + template provided within this!