WHAT TLM LIFT PLAN SHOULD I DO?

Quiz Questions

• 1.
  What is your lifting experience?

  • A.
    Absolute Beginner. Minimal or no lifting history.
  • B.
    Not a total beginner, but do not have a lot of recent lifting experience OR have no barbell experience at all.
  • C.
    6+ months of lifting, barbell lifting, CrossFit, or similar experience.
  • D.
    6+ months of structured lifting with heavy dumbbells, kettlebells, or machines but prefer to not lift with barbells.
• 2.
  My lifting goals / priorities are:

  • A.
    To get stronger and have structured lifting alongside CrossFit or group fitness classes (F45, orange theory, etc).
  • B.
    To get stronger and have structured lifting, but prefer a program that splits time between lifting and metcons/conditioning.
  • C.
    To get stronger by doing it alongside my favorite endurance sports or goals like running, biking, climbing, group fitness cardio (peleton, etc), etc. Want to race but >12 weeks out.
  • D.
    To prioritize gaining strength and muscle. But want to pair cardio or lower-volume running with it.
  • E.
    To train for a goal race that is 12 weeks or less out and needs lifting that accounts for your endurance volume.
• 3.
  How much running, cardio or metcons are you doing or planning on doing alongside the program:

  • A.
    A lot, or more than you have been maintaining recently. OR you plan on increasing or training for something while doing this program. You need a lifting plan that accounts for this volume.
  • B.
    A lower or moderate amount of endurance or cardio, but at a level that you can recover from and sustain alongside a lifting plan. OR you can handle a lot of lifting volume right now.
• 4.
  What are your cardio or endurance priorities right now?

  • A.
    I want metcons built directly into my workout.
  • B.
    To add metcons or cardio to my lifting when and how I want to do them. But I want more lifting volume overall.
  • C.
    To be a running or endurance program to do alongside my lifting.

Quiz Outcomes

• 1.
  BEGIN

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  BEGIN is perfect for you!Can be paired with any TLM running or program or done on its own. A perfect starting spot for those new to lifting looking to start OR those with a little bit of lifting experience but not quite ready to jump into one of our full programs.THE DEETS:6 month body weight to barbell program.Weeks 1-8 dumbbell, kettlebell or bands only.Absolute beginners: start at week 1.Those with a little experience: start at the beginning of block 3 for the 'barbell' prep work OR more progressive dumbbell-friendly lifting. 3 lifts a week: Full Body, Full Body, Upper Body training split.Pair with our beginner cardio plan or any run program as part of your subscription (no additional charge).NEXT STEPS: Move into PERFORM, BUILD, RACE or METCON when you finish based on your goals!Confused by your result? If you got a program that doesn't seem to fit with your goals, know that we will put you where we think the program and the overall volume of lifting with your other cardio goals make the most sense!Not sure if this is still the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program!
• 2.
  METCON

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  METCON is perfect for you! Perfect for those looking to get stronger, gain muscle, and develop metabolic capacity in their workout. Or pair some structured lifting with their gym based crossfit or group conditioning classes. THE DEETS:Functional fitness style program, without needing to train in a functional fitness gym3 lifts per week that include 2 metcons + an optional 4 metabolic conditioning day. Monthly progressive programming, a new program every 4-5 weeks.Work through different training phases focused on strength, metabolic conditioning, aerobic conditioning, and skill development.If pairing with running we encourage you to reach out to the coaching on balancing the two, without overdoing your weekly conditioning.NEXT STEPS: Move into PERFORM or RACE if you get more serious running goals, or BUILD if your goals or preferences change!Confused by your result? If you got a program that doesn't seem to fit with your goals, know that we will put you where we think the program and the overall volume of lifting with your other cardio goals make the most sense!Not sure if this is still the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program!
• 3.
  PERFORM

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  PERFORM is perfect for you!Can be paired with any TLM running program, your own endurance training, conditioning, metcons, etc or done on its own. Wants a program designed to help them use lifting to keep them strong, gain muscle, and perform well inside and outside the gym.THE DEETS:3 lifts per week designed for those with running, endurance, crosstraining or outdoor goals. Full Body, Full Body, Upper Body OR all Full Body training split Monthly progressive programming, a new program every 4-5 weeks.Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)Work through different training phases focused on balancing and gaining strength, muscle, power, and athleticism that complement your endurance goals.NEXT STEPS: Move into RACE when the volume feels like it is too much with your running or you are ready to train for a race. Move into BUILD when you get more serious lifting goals and are ready to dial back on endurance or METCON to mix it up if goals change!Confused by your result? If you got a program that doesn't seem to fit with your goals, know that we will put you where we think the program and the overall volume of lifting with your other cardio goals make the most sense!Not sure if this is still the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program!
• 4.
  BUILD

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  BUILD Intermediate is perfect for you! You want a strength training program that is focused on getting stronger, gaining muscle, and improving in the squat, deadlift, bench, and pressing movements. Can be paired with any TLM running program, your own endurance training, conditioning, metcons, etc or done on its own. THE DEETS:3 lifts per week with an optional 4th lift.Upper, lower, upper, lower split OR upper, lower, full, dynamic lifting split Monthly progressive programming, a new program every 4-5 weeks.Work through different training phases focused on gaining strength, muscle, and power and improving lifting work capacity. Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge) or on demand cardio / metcon library.If pairing with running we recommend doing it with off-season or lower-volume running. Please reach out to the coaches if you are unsure if you are doing too much.NEXT STEPS: Move into PERFORM or RACE if you get more serious running goals, or METCON if your goals or preferences change!Confused by your result? If you got a program that doesn't seem to fit with your goals, know that we will put you where we think the program and the overall volume of lifting with your other cardio goals make the most sense!Not sure if this is still the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program!
• 5.
  RACE

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  RACE is perfect for you!Can be paired with any TLM running program or done on its own. For those who want a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.THE DEETS:2 full body lifts a week with an optional 3rd upper body lift.An 12 week pre-race lifting program that adjusts volume as you train and peak for your race and taper.Optional 4 week reverse taper after your race to slowly build back lifting volume.Included with your subscription: Access to running (5k-50k) and on-demand cardio programs in The Lyss Method app (*No additional charge)Access to move into METCON, PERFORM OR BUILD after completing.NEXT STEPS: After completing the reverse taper part post-race, move into PERFORM or BUILD for your off-race season lifting goals. OR you can repeat part of RACE while moving into your next program.Confused by your result? If you got a program that doesn't seem to fit with your goals, know that we will put you where we think the program and the overall volume of lifting with your other cardio goals make the most sense!Not sure if this is still the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program!