The Hybrid Lab with Dr. Alyssa Olenick

Dr. Alyssa Olenick
  • 4.9 (399)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

  1. 3D AGO

    EP 97: Stuck Between Weights in the Gym? Here’s How to Progress

    📲 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/BbT4XGUwGXs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Do you struggle when the next dumbbell or barbell jump feels way too heavy? You’re not alone — this is one of the most common lifting frustrations, especially in commercial gyms where weights only increase in 5–10 lb jumps. In this video, I’ll walk you through exactly what to do when you’re stuck between weights so you can still progress, get stronger, and apply progressive overload without stalling. What you’ll learn: - How to progress if the next dumbbell jump is too heavy - Smart ways to increase reps instead of weights - How to use cluster sets and partial sets to bridge the gap - Why change plates (even fractional plates) are a game-changer - How to use top sets and back-off sets for continued progress These strategies work whether you’re training with dumbbells, barbells, or machines — and are especially useful for women, beginners, and anyone lifting in a gym without smaller increments. 🤘🏻 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 0:30 - What to do with dumbbells 1:00 - Increasing reps/matching RPE 2:00 - 1/2 heavier sets 2:30 - Break up your sets 4:00 - Increasing barbell movements 4:25 - Change plates 5:20 - Backoff sets #StrengthTraining #ProgressiveOverload #WeightLiftingTips #GymProgress #DumbbellWorkout #LiftingTips #GetStronger #BarbellTraining #BeginnerLifting #HybridTraining

    7 min

  2. FEB 11

    EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works

    📲 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/MjQwtiiK6Bg Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training. This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time. Here’s what you’ll learn: • Cardio warm-up: How to get your heart rate up and prime your body for lifting • Foam rolling: Benefits for muscle activation and injury prevention • Dynamic stretches: The importance of flexibility and mobility before lifting • Core exercises: Activating your core for better stability during lifts • Movement prep: Preparing your joints and muscles for the workout ahead This warm-up routine is perfect for anyone looking to optimize their workout and reduce the risk of injury. Whether you’re a beginner or a seasoned lifter, Alyssa’s tips will help you improve performance and get the most out of every training session. 🤘🏻 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 0:57 - Getting warm via cardio 1:40 - Thoughts on foam rolling 3:02 - Dynamic movements/stretches 4:45 - Mix in core work 5:50 - Movement prep 7:15 - Possible plyometrics 7:40 - Get under the bar 11:00 - Warm-ups set jumps 15:05 - Recap and wrap-up #WarmUpForLifting #StrengthTrainingTips #WeightliftingWarmUp #TheLyssMethod #LiftingTips #PreWorkoutRoutine

    18 min

  3. FEB 5

    EP 95: Best Carb Sources for Runners & Lifters | Fuel to Run & Lift Better

    🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00w Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance. You’ll learn: • What “strict carb sources” are and why they matter for active people • Why runners or endurance athletes often need 300–600g+ of carbs per day • How to balance whole-food carbs with easy-digesting carb options • The best carb sources for pre-workout, post-workout, and everyday meals • How to increase carbs without unintentionally raising fat intake • Practical examples from breads, grains, potatoes, fruit, juice, and more This video is for: • Runners, cyclists, hyrox racers, lifters, and hybrid athletes Anyone training 4–6 days per week with high energy demands • People who struggle to hit their daily carb targets without GI distress FED & FAST MINI GUIDE (Code: FED15) → Get it Here: https://doclyssfitness.com/fed-fast/ 🎧 Top 3 for Active Females → Listen Here: https://bit.ly/461WQlT 🤘🏻 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 0:27 - How do I get in enough? 1:30 - What is a "strict" carb? 2:30 - Variety of carbs available 4:00 - My favorites! 4:07 - Breads 5:15 - Pancakes/waffles 6:25 - POTATOES 7:41 - Grains/pasta 9:09 - Fruit 10:15 - Honey 11:30 - Applesauce pouches 12:13 - Juices 14:00 - Wrap up #CarbSources #EnduranceNutrition #SportsNutrition #FuelForPerformance #HybridTrainingNutrition #RunningFuel #CarbohydrateLoading #PreWorkoutFuel #PostWorkoutFuel #EatForPerformance

    16 min

  4. JAN 29

    EP 94: Get Fit Fast - How to Start Hybrid Training for Maximum Results

    👉 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 here on Spotify (video edition) or YouTube: https://youtu.be/0Pki71wGun4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, Dr. Alyssa Olenick shares expert advice on how to start hybrid training—a powerful combination of strength training and endurance exercises. Whether you're a beginner lifter or runner. Alyssa provides step-by-step guidance on balancing these lifting and running or cardio modalities to enhance your overall performance. Learn how to: • Effectively combine strength and endurance workouts • Build a custom training split for your goals • Gradually increase your fitness capacity for optimal results • Practical tips for new lifters and runners Alyssa breaks down the essential strategies that can help you get the most out of your hybrid workouts and maximize your fitness progress. 🤘🏻 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 1:45 - Hybrid spectrum 2:23 - The true beginner 4:20 - Possibly less of both to start 5:20 - The more experienced lifter or runner 6:20 - Dial down lifting for a bit 9:45 - Endurance junkies/runners 12:22 - Recap of getting started/seasons 13:30 - Hybrid eBook

    15 min

  5. JAN 22

    EP 93: Strength Training for Runners - The Exact Plan to Boost Speed & Endurance

    👉 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

    15 min

  6. JAN 16

    EP 92: How to Break a Lifting Plateau (5 Proven Tips for Gaining Muscle)

    📲 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.

    4 min

  7. JAN 8

    EP 91: Leg Day for Runners: Glute-Building Exercises That Won’t Slow You Down

    👉 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

    25 min

  8. JAN 2

    EP 90: Beginner’s Guide to Running: The Tips I Wish I Knew Starting Out

    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/

    9 min
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About

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

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