EP 105: The Best Weekly Split for Hybrid Athletes (Backed By Science)
From The Hybrid Lab with Dr. Alyssa Olenick by Dr. Alyssa Olenick
April 23, 2026 · 9 min
About this episode
Dr. Alyssa Olenick discusses the best weekly training splits for hybrid athletes to balance running and lifting effectively.
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/BtY7Ze4Z8cM Get $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…
People in this episode
Host: Dr. Alyssa Olenick
Topics covered
- hybrid training
- strength training
- endurance training
- training splits
- recovery
- time management
Keywords
- hybrid athletes
- lifting splits
- running
- training efficiency
- recovery
- volume vs quality
Sponsors
The Lyss Method
Mentioned in this episode
Organizations: Spotify, YouTube
Places: Instagram
More episodes of The Hybrid Lab with Dr. Alyssa Olenick
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- EP 108: The PERFECT Hybrid Training Split (Run + Lift Without Burning Out) · May 29, 2026 · 25 min
- EP 107: Thinking About Trail Running? Watch This First · May 21, 2026 · 13 min
- EP 106: The HYROX Sled Push Mistake Costing You Minutes · May 7, 2026 · 4 min
- EP 104: Here’s How You ACTUALLY Should Be Hybrid Training · April 16, 2026 · 14 min
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