The Hybrid Lab with Dr. Alyssa Olenick

Trying to balance running and lifting… and feeling like you don’t have enough time?You’re not alone.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ One of the biggest struggles in hybrid training is figuring out how to structure your week so you can build strength AND improve endurance without burning out.In this video, I break down my favorite hybrid training splits and how to actually make running and lifting work together.We cover:• The best 2-day, 3-day, and 4-day lifting splits for hybrid athletes• Why most people don’t need “bro splits”• How to balance recovery between lifting and running• How to train efficiently if you’re short on time• Why quality matters more than volume• How to adjust your split based on your season (in-season vs off-season)Hybrid training requires compromise. You can’t go all-in on both lifting and running at the same time—but you CAN train both effectively with the right structure.For most people, less volume and higher quality training leads to better results, better recovery, and more consistency.If you’ve been feeling stuck, overwhelmed, or like you can’t fit everything into your week, this is where to start.🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

If you’ve ever wondered what to do after time off training, whether recovery trackers like WHOOP actually work, or how to balance running and lifting, this video is for you.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/n847Dr_8YFoGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this Q&A, I’m answering your real questions about hybrid training, recovery, strength training, cardio, and performance. As a PhD in exercise physiology and hybrid athlete myself, I break down what actually matters—and what doesn’t—so you can train smarter, recover better, and avoid common mistakes.We cover topics like:• What to do when returning to training after time off• Should interval recovery be walking or jogging?• How to structure your weekly running distances• Are recovery trackers like WHOOP actually useful?• Vibration plates for bone density—fact or fiction• Should beginners start with lifting or running first?• How to combine cycling with running and lifting• How to structure hybrid training effectivelyHybrid training doesn’t have to be complicated—but it does require understanding how to manage recovery, intensity, and consistency.The goal isn’t perfect training. It’s sustainable training that helps you improve long-term.If you have questions you want answered in a future video, drop them in the comments.Subscribe for science-based hybrid training, endurance, and strength content.🤘🏻 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/

🤘🏻 GRAB MY FREE ZONES CALCULATOR → https://doc-lyss-fitness.myflodesk.com/zones-help-ytThis video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUkGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Are you doing striders in your running training?If not, you might be leaving free speed on the table.In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed — without adding extra fatigue.We cover:• What a strider actually is (and what it’s not)• The difference between striders and sprinting• How to perform them correctly (acceleration, hold, deceleration)• Why striders improve neuromuscular efficiency• How they help you recruit more power without heavy fatigue• How beginners and advanced runners should use them• When to add striders into your week• How many to do and how to progressStriders are short accelerations at 80–95% effort that help train your body to run faster efficiently — without the lactate buildup or stress of full speed workouts.They’re perfect for:• Beginner runners adding speed work• Intermediate runners stuck at a plateau• Advanced runners wanting more efficient speed• Warming up before races• Improving stride length and cadence• Sneaking in form work without formal drillsIf you want a simple way to improve speed without burnout, this is it.🤘🏻 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 my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively.You’ll learn:• How much strength and muscle you actually lose during time off• Why you get so sore after your first sessions back• How to adjust weights, reps, and sets when restarting• The “1 week off = 1 week easing back” rule• How to rebuild consistency without burning out or getting injuredWhether you took a week off, a month off, or even longer, this science-based guide will help you return to lifting the right way — so you can build strength again without frustration.🤘🏻 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 - Introduction0:45 - 3 Week Long Vacation1:42 - Piece of Advice2:24 - Return to Your Program (Tip 1)3:50 - Adjusting RPE to 5-65:30 - Reintroduction Week7:48 - Maintain Volume (Tip 2)8:27 - Eating and Sleeping (Tip 3)9:30 - Taking Months Off & Where to Start11:30 - Wrap Up

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:→ https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_EGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. 🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0🤘🏻 TRAIN & RUN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timstamps:0:00 - Introduction1:40 - Striders3:00 - Pick-up runs4:38 - Speed work day and examples8:50 - Volume of training10:08 - Run slow to get fast11:11 - Summary/recap