👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuM

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient.

If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail.

What You’ll Learn:

• What makes a solid lifting plan for runners (hint: it’s not fancy)

• The importance of strength, power, and plyos in your training

• Why single-leg and calf exercises are non-negotiable

• How to lift without wrecking your running performance

• Why “just getting stronger” is often the missing piece

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc

🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS

🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq

Time Stamps:

0:00 - Introduction

0:40 - Common mistake

2:15 - Choose heavy enough weight

3:30 - RPE and loading appropriately

3:42 - Managing volume

4:50 - Reps for accessory movements

6:00 - Plyometrics and lower body movements

7:22 - Mid video recap

8:10 - Weekly splits

9:00 - Higher quality sessions

10:00 - Dumbbells are great options

10:50 - Warm up, BW movements/core, and lift

12:45 - "Two hard sets"

13:40 - The Lyss Method

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQ

Stuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau.

In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again.

What you’ll learn:

• Why training intensity (RPE) might be too low

• How training volume & frequency affect progress

• The role of protein, carbs, and overall calories in strength gains

• Why sleep and recovery are critical for adaptation

• How to use time, rep ranges, and micro-progressions to keep improving

Plateaus are normal — but they don’t have to last forever. Apply these tips to unlock your next level of strength.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Time Stamps:

0:00 - Introduction

0:11 - Are you training at a high/hard enough level?

0:52 - Are you lifting frequently enough?

1:36 - Are you eating enough?

2:29 - Are you sleeping enough?

3:15 - Simply, give it time.

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5Y

In this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you!

What you'll learn:

• Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners

• Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth

• Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development

• Nutrition for Muscle Growth: What to eat to support your glute-building goals

• Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth

• Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek

🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE

🎥 Lifting at Home: https://youtu.be/n0vQU5633vo

Time Stamps:

0:00 - Introduction

1:02 - Eat enough food

1:20 - Potential off-season goal

2:45 - ROM, load, and volume

3:45 - Compound movements

4:24 - Back squat

5:05 - Reverse lunge or split squat

6:45 - RDL

7:45 - Step-up variations

12:45 - Single leg RDL

15:58 - Lunge variations

18:20 - Hip thrusts (kinda)

19:25 - Single leg glute bride

21:00 - Slow down your lifts

22:14 - Rep ranges

23:15 - Weekly spread

24:15 - Conclusion

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/twuSS9Uu2p0

What you’ll learn:

• Start with intervals: How to combine running and walking for a smooth start

• Slow pace running: Why running at a slower pace is key for beginners

• Gradual progress: How to safely increase your running frequency and volume

• Walking breaks: Incorporating walking breaks to prevent burnout

• Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:

→ https://bit.ly/4lYPHKK

Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury.

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners.

Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better.

This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo.

🌟 What You’ll Learn:

→ Why warming up is non-negotiable for runners

→ Time-saving routines for busy runners

→ Easy bodyweight exercises targeting key muscle groups

→ How to use dynamic movement to activate your body

🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL

Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBo

Listen in order or on the go by going back to episode 87, the one right before this!

WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyT

Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox

Can YOU do a Hyrox race?

In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day!

Topics Covered:

• Who can compete in hyrox?

• Training for your first hyrox race

• Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Timestamps:

0:00 - Introduction

0:55 - Who is Hyrox for?

2:50 - Doubles approach

3:35 - Running baseline suggestion

5:30 - Running base starting point

6:20 - Best training and prep tips

9:00 - Practice compromised runs

10:20 - Do you need to do Hyrox-specific workouts?

12:10 - Sled push substitution

15:50 - Rep and sets & strength recommendations

19:55 - Wrap up and final words

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL

Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI

Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox

What is HYROX?

Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including:

✅ 1,000m runs

✅ Strength & functional fitness stations (sled push, burpees, lunges & more!)

✅ Race strategy & training tips for beginners & experienced athletes

✅ Why HYROX is exploding in popularity in the U.S. & Europe

If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you!

🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

⏰ Timestamps:

0:00 - Introduction

0:32 - What is Hyrox?

0:36 - Events Broken Down

2:16 - Weight & Solo/Doubles Breakdown

3:23 - Strategy Approach4:50 - Coach Lyss's Races

5:25 - Coach Corey's Background8:35 - Hybrid Spectrum

12:00 - Wrap Up

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G

This video is a podcast version of a full YouTube video. Watch it on Spotify for podcasters video edition or here on YouTube: https://youtu.be/3Ik_0h1nxRs

Want to get stronger and fitter without sacrificing one for the other?

In this video, Dr. Alyssa Olenick (aka Doc Lyss), PhD in Exercise Physiology, breaks down the science and benefits of hybrid training—a powerful blend of cardio + strength that helps you build muscle, boost endurance, and improve long-term health.

You'll learn:

→ What hybrid training is and how it works

→ Why it’s effective for fat loss, performance, and longevity

→ How to combine lifting and running (or other cardio) without burning out

→ Why hybrid training works for any fitness level—from beginners to advanced athletesIf you're tired of choosing between strength and endurance—or want to feel and perform your best—this is the training method for you.👉 Need a hybrid program?

→ $20 off your first month with code PODCAST https://www.thelyssmethod.com/programs

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

0:00 – Why Everyone Should Be Hybrid Training

0:17 – What Most People Are Doing Now

0:44 – What Is Hybrid Training & Why It Matters

1:00 – Scientific Benefits of Combined Training

1:49 – Exercise Guidelines: Cardio + Strength

2:26 – Overlapping Health Benefits

3:35 – Hybrid Training & Body Composition

4:19 – Key Health Markers: VO2max & Strength

5:16 – Hybrid Training for Lifespan & Aging

5:40 – Every Program Should Include Both

6:41 – Minimum Effective Dose for Beginners

7:26 – Concurrent Training Defined

8:22 – Hybrid on Your Terms

8:45 – Who We Help at TLM

9:11 – How to Get Started + Call to Action

In this episode, Dr. Lyss breaks down how to strategically time your diet based on your training goals—whether you're chasing fat loss, building muscle, or maximizing performance.

Learn why the off-season or maintenance phases might be the best time for cutting, and how improper timing or extreme restriction can derail recovery and endurance. Plus, get practical tips on aligning your nutrition with your training cycle for sustainable gains and long-term success.

Watch on YouTube:

→ https://youtu.be/dpzNgvSCq7c

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

TIMESTAMPS:

0:00 Introduction to Dieting and Performance Goals

2:58 Understanding When to Diet

5:57 The Importance of Muscle and Strength Training

9:08 Optimal Timing for Dieting During Training Seasons

12:11 Gradual Fat Loss and Body Recomposition

15:11 Maintaining Performance While Dieting

17:58 Navigating Energy Deficits and Recovery

21:09 Identifying Your Needs: Dieting vs. Eating More

23:56 Conclusion and Resources for Further Guidance

In this episode of The Hybrid Lab, Dr. Alyssa Olenick breaks down the powerful connection between exercise and bone health, especially for women in and around menopause. Learn how hormonal changes affect bone density, why resistance training and plyometrics are essential, and what types of exercise are most effective for supporting strong, healthy bones.

Whether you're in your 30s or post-menopausal, Dr. Olenick shares science-backed tips and practical workouts you can start doing today to protect your bone health and thrive through every stage of life.

🎧 Watch on YouTube:

→ https://youtu.be/rzA7z6BKgeA

👉 Topics Covered:

Bone loss during menopause

Best exercises for bone density

Why resistance training matters

How to start strength training for bone health

Tips for long-term wellness and injury prevention

🎧 Subscribe for more on hybrid training, women’s health, and science-backed fitness advice

🤘🏻 TRAIN WITH ME HERE →

https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG →

https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES →

https://doclyssfitness.com/

00:00 Introduction to Female Physiology and Menopause

01:23 Understanding Bone Health and Menopause

07:44 The Impact of Estrogen on Bone Density

10:07 Exercise Interventions for Bone Density

21:58 Load-Bearing Exercises and Their Importance

24:36 The Importance of Resistance Training

32:56 Understanding Resistance Training Intensity

38:44 Practical Recommendations for Bone Health

46:00 Addressing Common Misconceptions in Fitness

👀 Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition.

Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course!🎥 Watch on YouTube:→ https://youtu.be/qY5xdzO0eWk🎥 Performance vs Aesthetics:→ https://youtu.be/T-KfgshL5G8

🤘 FREE Macro Calculator:

→ https://bit.ly/4d8ZTMJTopics Covered:✅ Why weight gain happens during marathon or endurance training

✅ Smart fueling strategies for runners and endurance athletes

✅ The role of carbs and protein in performance and recovery

✅ Why race training shouldn't be your diet plan

✅ How to optimize body composition while building endurance

🤘🏻 TRAIN WITH ME HERE

→ https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG

→ https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES

→ https://doclyssfitness.com/

Timestamps:

00:00 - Understanding why this may happen

3:02 - Role of nutrition in performance

6:10 - Importance of protein intake

8:58 - Carbohydrates and performance

12:11 - Managing hunger and satiety

15:09 - Balancing macro-nutrients

18:20 - Why you may consuming more calories

24:24 - Adequate protein and energy demands

26:50 - Higher carbohydrates days

30:00 - Food density, fiber, and plants