Let me guess, you have a strong desire to get fit and build muscle, with lofty aspirations for your gym sessions.
But, you also want to 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.
Well, look no further! You’re in the right place to achieve all of your fitness goals without having to make sacrifices.
Our signature hybrid-program system that let’s YOU pick your lifting and/or running, cardio or hiking goals based on your goals, the time you have each week, your fitness, and your experience level.
One-sized fit’s all hybrid training programs forget one important part: the way everyones combines lifting and cardio wont look the same.
The Lyss Method, is a training program that lets you decide what ‘HYBRID’ means to you. With lifting, running, hiking and cardio programs all in one place. Allowing you to Hybrid train on YOUR terms.
Lifting programs: No more guessing what to do in the gym. Let the TLM team take you step by step through every lift each week programed with your progress and goals in mind.
Change the program you are subscribed to at any time.
Access to any run plan, hiking plan or on-demand cardio library at no additional charge.
All programs below are for a 1 month membership ($89/1 months). Ready to jump right in? Sign up for 3, 6 or 12 months here & messages us in the app which program you want to do!
TLM offers 6 different lifting programs based on your fitness level, goals, and the 'season' of training you are in. You can learn more about each by clicking on each programs tab!
→ All programs follow a monthly progressive overload training style that aims to help you gain muscle, get stronger, and improve fitness over time.
→ You can move between our programs at any time as your goals, life or preferences change.
→ The full subscription includes access to a lifting program, a running program and our cardio workout library at no additional cost.
→ The combination of one of our lifting plans with a run plan or our cardio library lets you set up training on YOUR terms.
→ Not sure which program is the best fit for you?Take our quizzes linked below and submit an inquiry form and a coach will reach out to help you find your best fit!
Looking to learn more? Scroll down to check out our Frequently Asked Questions!
BEGIN
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 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.
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!
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 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.
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!
METCON
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.
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!
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.
→ 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, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements while also focusing on their endurance training or running goals.
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!
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, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements while also focusing on their endurance training or running goals.
→ 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. BUILD is a more advanced lifting program, and should have a solid lifting base to join/start!
→ Wants a strength training program that is focused on getting stronger, gaining muscle, and improving in 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.
BUILD INCLUDES:
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 9+ 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.
→ Is looking for a lifting program for their endurance training off season, or to pair with lower volume running or general cardio.
→ 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:
SEE FAQ FOR EQUIPMENT NEEDED.
$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!
→ 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, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements while also living life outside the gym.
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!
PERFECT FOR THE PERSON WHO:
→ Has 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, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements while also living life outside the gym.
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!
All programs include warmups, de-load weeks, zone or RPE, or relevant speed work, and pre-race tapering.
You can change the program you are subscribed to at any time.
All programs follow a progressive build up in miles or intensity with time.
All programs are sold in 4 month membership intervals to give you time to train for your running program goal (~12 weeks) plus wiggle room for life happening, repeated weeks, or missed runs along the way!
RUNNING PROGRAMS
BEGINNER
5k
10k
HALF MARATHON
MARATHON
BASE BUILD / OFF SEASON
BEGINNER
Beginner Runner: Consistently and confidently start running with our beginner program. You do not have to be running to start with us! Hop in this program to ease into your running goals with less injuries and a realistic and sustainable build up!
BEGINNER RUNNER DETAILS:
→ Days: 3 run:walks/week
→ Baseline: No baseline mileage or running history required
→ Speed work: No speed work
→ Zones: Rating of perceived exertion (RPE) not heart rate based
→ Duration: 12 weeks long walk:run progression
→ Longest run: 3 x 6 min or 24 min total
$178/4 months sign up:
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!
5k
Our 5k programs are perfect for those looking to run their first 5k, PR their 5k or ease back into running and get back up to a 5k run distance.
5k BEGINNER DETAILS:
→ Days: 3 run:walks or runs/week
→ Baseline: Ability to run 6 min without stopping.
→ Speed work: 2x/week striders
→ Zones: Rating of perceived exertion (RPE) not heart rate based
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
Our 10k programs are perfect for those looking to run their first 5k, PR their 10k or ease back into running and get back up to a 10k run distance.
10k BEGINNER DETAILS:
→ Days: 3 runs/week with optional 4th
→ Baseline: Ability to run a 5k and 8-10 mi/week baseline.
→ Speed work: 2x/week striders
→ Zones: Rating of perceived exertion (RPE) not heart rate based
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!
HALF MARATHON
Our half marathon programs are perfect for those looking to run their first half marathon, PR their half marathon or ease back into running and get back up to a 13.1 mi distance as a base for a longer race.
HALF MARATHON BEGINNER DETAILS:
→ Days: 3 runs/week with optional 4th
→ Baseline: 5 mi long run and 14-18 mi/week base
→ Speed work: 2x/week striders
→ Zones: Heart rate, RPE and Pace Zones
→ Duration: 12 weeks long progression
→ Longest run: 12 mi / 19 km
→ Peak weekly mileage: 18-15 mi
$178/4 months sign up:
HALF MARATHON INTERMEDIATE DETAILS:
→ Days: 3 runs/week with optional 4th
→ Baseline: 8 mi long run and 17-20 mi/week base
→ Speed work: 1x/week speed work & 2x/week striders
→ Zones: Heart rate, RPE and Pace Zones
→ Duration: 12 weeks long progression
→ Longest run: 13 mi / 21 km
→ Peak weekly mileage: 30-35 mi
$178/4 months sign up:
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!
MARATHON
Our marathon programs are perfect for those looking to run their first marathon, PR their marathon or return back to the marathon distance.
MARATHON BEGINNER DETAILS:
→ Days: 4 runs/week with optional 5th
→ Baseline: 10-12 mi long run and 25-30 mi/week base
→ Speed work: 2x/week striders & marathon effort long run intervals
→ Zones: Heart rate, RPE and Pace Zones
→ Duration: 12 weeks long progression
→ Longest run: 20 mi / 48 km OR 3-4 hours
→ Peak weekly mileage: 40-45 mi
$178/4 months sign up:
MARATHON INTERMEDIATE DETAILS:
→ Days: 4 runs/week with optional 5th
→ Baseline: 13-15 mi long run and 27-32 mi/week base
→ Speed work: 1x/week speed work, 2x/week striders & marathon effort long run intervals
→ Zones: Heart rate, RPE and Pace Zones
→ Duration: 12 weeks long progression
→ Longest run: 20 mi / 48 km OR 3-4 hours
→ Peak weekly mileage: 41-47 mi
$178/4 months sign up:
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!
BASE BUILD / OFF SEASON
Our base build / off season programs are perfect for those looking to work on their pre-race base, maintain during the off season, or spend dedicated time working on their aerobic base.
ALL BASE BUILD/OFF SEASON PLANS:
→ Includes: 4 week post race reverse taper
→ Days: 3 runs/week with optional 4th
→ Speed work: 1x/week optional speed work & 2x striders
→ Zones: Heart rate, RPE and Pace Zones
→ Time based: All programs are time based not mileage based
→ Duration: 12 weeks long progression but can be repeated or maintained for as long as desired or needed
10-15 MILE/WEEK PROGRAM:
→ Baseline: 30-45 min long run and 10 mi/week base
→ Longest run: 60-70 min
→ Peak weekly mileage: ~15 mi/week
$178/4 months sign up:
15-20 MILE/WEEK PROGRAM:
→ Baseline: 45-60 min long run and 10 mi/week base
→ Longest run: 70-90 min
→ Peak weekly mileage: ~20 mi/week
$178/4 months sign up:
20-30 MILE/WEEK PROGRAM:
→ Baseline: 60-70 min long run and 10 mi/week base
→ Longest run: 90-120 min
→ Peak weekly mileage: ~30 mi/week
$178/4 months sign up:
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!
1 AND 2 MILE FOR TIME PROGRAMS
1 MILE FOR TIME
2 MILES FOR TIME
1 MILE FOR TIME
Our 1 mile for time program is perfect for those looking to PR their 1 mile effort, doing a 1 mile run for fitness testing or looking for a fun new challenge in their running.
→ Duration: 12 weeks long progression’s for beginners, intermediate or advanced runners
→ Longest run: 4-6 mi
→ Peak weekly mileage: 10-15 mi
$178/4 months sign up:
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!
2 MILES FOR TIME
Our 2 mile for time program is perfect for those looking to PR their 2 mile effort, doing a 2 mile run for fitness testing or looking for a fun new challenge in their running.
→ Duration: 12 weeks long progression’s for beginners, intermediate or advanced runners
→ Longest run: 4-6 mi
→ Peak weekly mileage: 10-15 mi
$178/4 months sign up:
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!
TRAIL RUNNING AND HIKING PROGRAMS
25-30k
50k
Hiking Program: SUMMIT
25-30k
Our 25-30k program is perfect for those looking to run their trail 25-30k, want to run their first trail race, or are work up to a 25-30k in preparation of running a 50k.
25-30k DETAILS:
→ Days: 4 runs/week with optional 5th
→ Baseline: 6 mi long run and 16-19 mi/week base
→ Speed work: 1x/week tempo effort hill or vert training, 2x/week step ups & 1x/week striders
→ Zones: Heart rate, RPE and Pace Zones
→ Duration: 12 weeks long progression
→ Longest run: 14 mi / 21 km OR 3-3.5 hours
→ Peak weekly mileage: 31-36 mi
$178/4 months sign up:
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
Our 50k program is perfect for those looking to run their first trail 50k, want to run their first trail race, or are work up to a trail race effort between 26.2 mi – 40 mile effort.
25-30k DETAILS:
→ Days: 4 runs/week with optional 5th
→ Baseline: 6-13.1 mi long run and 20 mi/week base
→ Speed work: 1x/week tempo effort hill or vert training, 2x/week step ups & 1x/week striders
→ Zones: Heart rate, RPE and Pace Zones
→ Duration: 12 weeks long progression
→ Longest run: 22 mi / 35 km OR 5.5 hours
→ Peak weekly mileage: 45-50 mi
$178/4 months sign up:
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!
Hiking Program: SUMMIT
SUMMIT: Our hiking program for beginner, intermediate or advanced hikers looking to train for a big hike or to be in shape to always say ‘yes’ to adventure!
SUMMIT DETAILS:
→ Days: 3 workouts per week, optional 4th workout.
→ Program: 1 day of any cardio of choice, 1 day of vertical gain training, 1 day of hiking OR a hike alternative training, 1 optional ‘back to back’ training day to mimic hard training efforts done for multi-day hikes or longer distance adventures.
→ Baseline required: Ability to run/hike 3 miles or sustain 30-45 minutes of easy intensity cardio to start for beginner levels, with intermediate and advanced versions of each workout for those with more training or fitness.
→ Workout split: Running is not required, but you may choose to run for your cardio. You will do any form of cardio 1-3x/week, stair step or incline walk 1x/week and/or hike or do a hike mimicking workout 1x/week.
→ Duration: 12 weeks long but can be repeated
Suggested equipment includes:
→ Cardio: A cardio machine OR a place to run OR hike
→ Access to one or more: hills, stairs, a stair stepper, a treadmill with incline
→ Step ups: Something to do step-ups onto (box, bench, step, etc).
→ Program: All workouts programmed for time outside of optional 1x/week hikes which are written in ranges of distance goals based on fitness level.
$178/4 months sign up
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 all memberships
TLM Group Community
Client only educational resource library
1:1 Messaging access
Access to add any running or hiking plan
also included with lifting program memberships
Lifting video Feedback
A brand new lifting plan every 4-5 weeks.
Demo videos, written instructions, and ability to swap exercises.
Access to our non-running weekly cardio library workouts.
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.
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! 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.
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!
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.
