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 everyone’s 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.
Get access to any of our running, hiking or on-demand cardio programs to do alongside your lifting program included with your subscription at no additional charge
Join a running/hiking-ONLY membership:
Access to your running or hiking training plan of choice.
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
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 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.
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
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 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.
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
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
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.
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge); however we DO NOT recommend you pair this with a race training goal and off season running or general cardio ONLY! Please look at perform for these goals.
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 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.
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge); however we DO NOT recommend you pair this with a race training goal and off season running or general cardio ONLY! Please look at perform for these goals.
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
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.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
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!
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.
LIFESTYLE INCLUDES:
2 lifts per week designed for those with with a demanding schedule and/or high-mileage training goals.
2 full body days each week programmed to maximize the time you can spend in the gym.
Monthly progressive programming, a new program every 4-5 weeks.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
Work through different training phases focused on balancing and gaining strength, muscle, power, and athleticism that complement your life.
EQUIPMENT NEEDED:
Squat rack*
Barbell*
Bench
Weight plates*
Resistance bands
Cable machines (or resistance bands)
Dumbbells
Kettlebells
Pull-up bar
Slam balls and plyo boxes for power movements and step-ups.
*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!
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.
LIFESTYLE INCLUDES:
2 lifts per week designed for those with with a demanding schedule and/or high-mileage training goals.
2 full body days each week programmed to maximize the time you can spend in the gym.
Monthly progressive programming, a new program every 4-5 weeks.
Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)
Work through different training phases focused on balancing and gaining strength, muscle, power, and athleticism that complement your life.
EQUIPMENT NEEDED:
Squat rack*
Barbell*
Bench
Weight plates*
Resistance bands
Cable machines (or resistance bands)
Dumbbells
Kettlebells
Pull-up bar
Slam balls and plyo boxes for power movements and step-ups.
*All barbell movements can be subbed for dumbbells or machines directly in app
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 subscriptions are reoccurring. BELOW you will be redirected to sign a Group Program Agreement required for all new sign-ups. After, you will be redirected to the TLM program page to join!
All programs include warmups, de-load weeks, zone or RPE, or relevant speed work, and pre-race tapering.
You can an change the program you are subscribed to at any time.
Access to run/hike programs included with a TLM Lifting program membership (see above) or on their own with a running/hiking-only membership (see below).
All programs below are for a 4 month membership ($110/4 months). Need longer to train? Sign up for 8-12 months here.
Running Programs
5k
10k
13.1
26.2
Base-Building/Off-Season Programs
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.
The 5k Beginner program is fourteen (14) weeks long. The 5k Intermediate program is twelve (12) weeks long.
$110/4 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!
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.
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.
$110/4 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!
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 17-22 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 25-30 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. $110/4 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!
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 25-30 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 42-46 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. $110/4 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-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.
Optional speed work.
Reverse taper first 4 weeks for those coming back from a race.
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.
Optional speed work.
Reverse taper first 4 weeks for those coming back from a race.
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.
Optional speed work.
Reverse taper first 4 weeks for those coming back from a race.
All programs are 12 weeks long.
$110/4 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-Mile and 2-Mile for Time Programs
FASTER MILE
2 FAST
FASTER MILE
FASTER MILE (Longest long run 5 miles / 8.05 km):
3 runs per week.
For those who have an established cardio baseline (1-3 day per week and can run a 5k distance) and want to get faster at short distances and improve their mile time.
All running, no walk/run progression.
Striders included in multiple program days with a dedicated speed work day.
Peaks at about 10-15 miles per week (pace dependent).
Program scales for beginner, intermediate and advanced levels.
This program is 12 weeks long.
$110/4 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 FAST
2 FAST (Longest long run 5 miles / 8.05 km):
3 runs per week.
For those who have an established cardio baseline (1-3 days per week and/or can run a 5k distance) and want to get faster at short distances and improve their 2 mile time — perfect for PT tests.
All running, no walk/run progression.
Striders included in multiple program days with a dedicated speed work day.
Peaks at about 10-15 miles per week (pace dependent).
Program scales for beginner, intermediate and advanced levels.
This program is 12 weeks long.
$110/4 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 & Hiking Programs
25-30k
50k
Hiking Program: SUMMIT
25-30k
25-30k Beginner (Longest long run 14 miles/20.92 kmOR 3.25 hours max):
4 runs per week, with an optional 5th run.
For runners who have a baseline of at least 16-19 miles per week, can already run a 10k+ distance, want to run a 25-30k, or have run a 25-30k 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 31-36 miles per week.
The 25-30k program is 12 weeks long. $110/4 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
50k Beginner (longest run 22 miles/35.40 km OR 5.5 hours max.):
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 26 weeks long. $110/4 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!
3 workouts per week, optional 4th workout.
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.
For hikers with at least the 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.
No running is required, but you may run for general cardio within the app.
Suggested equipment access includes:
A cardio machine OR a place to run OR hike
Access to either 1) hills 2) stairs 3) stair stepper 4) treadmill with incline;
Something to do step-ups onto (box, bench, step, etc).
All workouts programmed for time outside of optional 1x/week hikes which are
written in ranges of distance goals based on fitness level.
The SUMMIT program is 12 weeks long.
$110/4 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
10k
13.1
26.2
50k
Base Building/Off-Season Programs
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!
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.
Optional speed work.
Reverse taper first 4 weeks for those coming back from a race.
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.
Optional speed work.
Reverse taper first 4 weeks for those coming back from a race.
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.
Optional speed work.
Reverse taper first 4 weeks for those coming back from a race.
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!
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!
With an active subscription to a lifting program, you have access to add any of our running programs or on-demand cardio library to do alongside your program at no additional charge/included with your subscription.
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.
TLM is a strength & conditioning program, not a nutrition program.
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!
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.