{"podcast":{"title":"The Hybrid Lab with Dr. Alyssa Olenick","slug":"the-hybrid-lab-with-dr-alyssa-olenick-2941020","podcast_index_feed_id":2941020,"rss_url":"https://anchor.fm/s/30831078/podcast/rss","website_url":"https://doclyssfitness.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/8038958/8038958-1743786520613-db1d3da7bd55f.jpg","author":"Dr. Alyssa Olenick","episode_count":85,"summary":"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.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020"},"episode":{"title":"EP 102: How to Get Back Into Lifting After Time Off (Without Burning Out)","slug":"ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out","published_at":"2026-03-26T14:32:02+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out","show_page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-102-How-to-Get-Back-Into-Lifting-After-Time-Off-Without-Burning-Out-e3h0igc","audio_url":"https://traffic.megaphone.fm/APO7084332969.mp3","summary":"📲 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/yjKbgjwXq34 Get $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 injured Whether 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 - Introduction 0:45 - 3 Week Long Vacation 1:42 - Piece of Advice 2:24 - Return to Your Program (Tip 1) 3:50 - Adjusting RPE to 5-6 5:30 - Reintroduction Week 7:48 - Maintain Volume (Tip 2) 8:27 - Eating and Sleeping (Tip 3) 9:30 - Taking Months Off & Where to Start 11:30 - Wrap Up","meta_description":"📲 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 versi…","key_points":[],"chapters":[],"topics":[],"duration_seconds":798,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}