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

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5Get $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/KPVP2HNr3hQStuck 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 improvingPlateaus 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/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