A TRAINING PROGRAM DESIGNED FOR YOU, WHEREVER YOU ARE!
DEMAND BETTER WITH THE LYSS METHOD
A multi-level 12-month long progressive style of lifting and conditioning designed to help you get stronger, gain muscle and improve your fitness in just 3-5 days a week.
Designed by Exercise Physiologist, Athlete, and Coach, Alyssa Olenick, Ph.D. (c), CISSN. The Lyss Method is specifically for women with real goals of getting stronger, gaining muscle, looking to improve their overall fitness and athleticism. You are ready to commit to a program that plays the long game!
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Made for the
woman who...
Has real strength and muscle gain goals
wants a progressive training program that does the thinking for them
wants to crush lifting and endurance goals at the same time
Wants to improve their conditioning or running endurance
BEGIN
LITE
PRO
RACE
BEGIN
PERFECT FOR THE WOMAN WHO:
Is ready to learn how to lift but has little to no training history.
Has less than six months of experience training with a barbell.
Wants to get confident under the barbell but doesn’t know where to start.
THIS INCLUDES:
A 16 week bodyweight to barbell progressive program.
The option to skip the first 4 or 8 weeks if you are more advanced than a beginner but not quite ready for LITE.
The opportunity to progress into LITE, PRO, or RACE after completing.
Access to all ENDURE race programs in the Lyss Method app (5k-26.2 and off-season/base build programs).
EQUIPMENT NEEDED:
Dumbbells are needed for the first 8 weeks.
A barbell is required for weeks 8-16.
Resistance bands.
A rower for weeks 8-16 (but it can be swapped for other cardio equipment)
$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 4-6+ months of lifting experience with a barbell (this is required).
Wants to crush their strength goals in 3-4 days a week.
Wants to get stronger, gain muscle, and develop overall fitness in 50-65 minute workouts.
Wants to build strength during their racing off-season without quitting running.
Wants to pair their lifting with recreational running, climbing, yoga, cycling, or other fitness modes.
*If you are recreationally running and NOT race training, you will sign up for this!
LITE INCLUDES:
A barbell or dumbbell only version.
3 lifts a week, including one mid-week conditioning session at the end of a lift.
An optional 4th day of conditioning.
Monthly progressive programming, meaning a new program every 4-5 weeks.
Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs).
EQUIPMENT NEEDED (for gym version):
Squat rack
Barbell or pre-loaded bars
Bench
Weight plates
Cable towers (can be swapped for resistance bands)
Resistance bands*
Dumbbells*
Kettlebells
Boxes or benches
Pull-up bar
Rower (info on how to swap if needed)
*indicates equipment needed for the at home version
$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 8-12+ months of lifting experience with a barbell.
Has a bigger priority for strength goals and wants to train 4-5 days a week.
Wants to get stronger, gain muscle, and develop overall fitness in 60-75 minute workouts.
Wants to build strength during their racing off-season without quitting running.
Has bigger lifting goals and more time for lifting each week.
PRO INCLUDES:
4 lifts a week, including one mid-week conditioning session at the end of a lift.
An optional 5th day of conditioning.
Monthly progressive programming, meaning a new program every 4-5 weeks.
More volume than LITE, for those with more serious strength goals or those looking for advanced lifting and running hybrid fitness.
Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs).
EQUIPMENT NEEDED:
Squat rack
Barbell or pre-loaded bars
Bench
Weight plates
Cable towers (can be swapped for resistance bands)
Resistance bands
Dumbbells
Kettlebells
Boxes or benches
Pull-up bar
Rower (info on how to swap if 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 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 lifts a week + a 3rd optional lift to pair with your runs.
An 18 week pre-race lifting program that adjusts volume as you train and peak for your race and taper.
Tips and resources on pairing lifting + running.
Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs).
Access to move into LITE or PRO after completing.
EQUIPMENT NEEDED:
Squat rack
Barbell or pre-loaded bars
Bench
Weight plates
Cable towers (can be swapped for resistance bands)
Resistance bands*
Dumbbells*
Kettlebells
Boxes or benches
Pull-up bar
*indicates equipment needed for the at home version
$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!
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!
Every TLM program is grounded in a scientific approach to training.
You will get a brand new training program every 4-5 weeks that builds upon the previous block. TLM also includes proper de-loads and rest days. We train with intention over here, and we place just as much focus on rest and recovery as we do hitting it hard in the gym.
With The Lyss Method, you will have access to your own training portal, which you can now access via The Lyss Method App on both iOS & Android. The Lyss Method App gives you the ability to take me to the gym as your virtual coach through exercise videos, workouts, and fitness training that were all created by me. You wanted more from a training program, and now you are getting it!
let’s do
hard
shit
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Unsure of which program of mine is right for you? Take my quiz which helps you find your perfect fit.
THE RUNNING PROGRAM DESIGNED TO HELP YOU CRUSH YOUR GOALS
WHAT YOU GET IN THE LYSS METHOD APP:
By purchasing one of The Lyss Method Running Programs in the app, you will get access to the 12-week 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.
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!
Base Building/Off-Season Programs
Base build/Off-Season 10-15 mi/week
3-4 runs per week.
For runners who have or want a baseline of at least 10-15 miles per week and can or wants to complete a 6 mile run.
All running, no walk/run progression.
No speed work.
Includes 10-15 miles per week.
Base build/Off-Season 15-20 mi/week
3-4 runs per week.
For runners who have or want a baseline of at least 15-20 miles per week and can or wants to complete a 6-9 mile run.
All running, no walk/run progression.
No speed work.
Includes 15-20 miles per week.
Base Build/Off-Season 20-30 mi/week
3-4 runs per week.
For runners who have or want a baseline of at least 20-25 miles per week and can or wants to complete a 9-12 mile run.
All running, no walk/run progression.
No speed work.
Includes 20-30+ miles per week.
All 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!
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.
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.