The Hybrid Lab with Dr. Alyssa Olenick

👉 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/BhzUpRFkjuMGet $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/44yJvkqTime Stamps:0:00 - Introduction0:40 - Common mistake2:15 - Choose heavy enough weight3:30 - RPE and loading appropriately 3:42 - Managing volume4:50 - Reps for accessory movements6:00 - Plyometrics and lower body movements7:22 - Mid video recap8:10 - Weekly splits9:00 - Higher quality sessions10:00 - Dumbbells are great options10:50 - Warm up, BW movements/core, and lift12:45 - "Two hard sets"13:40 - The Lyss Method

Feeling stuck with your lifting routine? Discover five effective strategies to break through that plateau. Learn how adjusting your training intensity can ignite progress. Explore the importance of volume and frequency in your workouts. Find out how nutrition, especially protein and carbs, plays a crucial role in strength gains. Understand why prioritizing sleep is essential for muscle recovery. Lastly, embrace patience and micro-progressions for lasting improvements.

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQNGet $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/6T4HmEUlo5YIn 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/n0vQU5633voTime Stamps:0:00 - Introduction1:02 - Eat enough food1:20 - Potential off-season goal2:45 - ROM, load, and volume3:45 - Compound movements4:24 - Back squat5:05 - Reverse lunge or split squat6:45 - RDL7:45 - Step-up variations12:45 - Single leg RDL15:58 - Lunge variations18:20 - Hip thrusts (kinda)19:25 - Single leg glute bride21:00 - Slow down your lifts22:14 - Rep ranges23:15 - Weekly spread24:15 - 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_cBoListen 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-qnWnH3PZKX7eyTSave $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyroxCan 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 - Introduction0:55 - Who is Hyrox for?2:50 - Doubles approach3:35 - Running baseline suggestion5:30 - Running base starting point6:20 - Best training and prep tips9:00 - Practice compromised runs10:20 - Do you need to do Hyrox-specific workouts?12:10 - Sled push substitution15:50 - 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/hyroxWhat 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 - Introduction0:32 - What is Hyrox?0:36 - Events Broken Down2:16 - Weight & Solo/Doubles Breakdown3:23 - Strategy Approach4:50 - Coach Lyss's Races5:25 - Coach Corey's Background8:35 - Hybrid Spectrum12:00 - Wrap Up

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13GThis 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 Goals2:58 Understanding When to Diet5:57 The Importance of Muscle and Strength Training9:08 Optimal Timing for Dieting During Training Seasons12:11 Gradual Fat Loss and Body Recomposition15:11 Maintaining Performance While Dieting17:58 Navigating Energy Deficits and Recovery21:09 Identifying Your Needs: Dieting vs. Eating More23:56 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 menopauseBest exercises for bone densityWhy resistance training mattersHow to start strength training for bone healthTips 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 Menopause01:23 Understanding Bone Health and Menopause07:44 The Impact of Estrogen on Bone Density10:07 Exercise Interventions for Bone Density21:58 Load-Bearing Exercises and Their Importance24:36 The Importance of Resistance Training32:56 Understanding Resistance Training Intensity38:44 Practical Recommendations for Bone Health46:00 Addressing Common Misconceptions in Fitness