Performance Training

For athletes who are not injured and want to improve performance.

Choose your focus

Running

Climbing

Strength

Run Coaching

Work with Katie McWilliams, DPT, CSCS. Coaching is for beginner to seasoned runners working towards 5k-200mi goals. Katie also specializes in multi-sport athletes. Coaching includes comprehensive programming of all activities throughout the week. This includes long-term planning to optimize fitness around race goals, promote longevity, reduce injury risk, and ensure recovery seasons.

Coaching Tiers

Virtual Coaching

$275

Per Month

  • Detailed run workouts including volume. intensity, intention
  • Detailed strength workouts including video instruction, intensity, recovery
  • 30min video/phone included
  • Workout feedback within 48hrs + consistent intra-app communication
  • Plan modifications for travel, work, group run participation

Hybrid Coaching

$295

Per Month

  • Detailed run workouts including volume. intensity, intention
  • Detailed strength workouts including video instruction, intensity, recovery

  • 55min in-person session included

  • Workout feedback within 48hrs + consistent intra-app communication

  • Plan modifications for travel, work, group run participation

Sign Up for Running Coaching

Climb Coaching

Work with Michael Proctor. Structured programming to improve strength, power, finger capacity, and long-term progression.

Structured, science-backed climbing programming that balances volume, intensity, and recovery, combining evidence-based hangboard work, power development, endurance training, and strength work to help you climb stronger without burning out.

Getting Started

Consultation

$95

One time • 55 min

Training history review, goals discussion, climbing strength assessment, and initial performance recommendations.

Then Choose Your Path

Select the coaching option that fits your needs

Coaching

$250

Per Month

  • Long-term approach to optimize performance and health

  • Detailed climbing and strength programming

  • Workout feedback & review within 48hrs

  • 2x30min virtual calls OR 1 in-person session/month

Program Design

$250

8-week program

  • 8-week personalized program uploaded in easy to use app

  • Programmed details of climbing session- warm up, drills, intentions

  • Programmed details of strength work within or outside of climbing sessions

  • Planned recovery weeks included

Performance Session

$65

Per session

  • Follow-up to consultation

  • Training review & analysis

  • Video review + feedback

  • Guidance on drill inclusion, session intentions, session structure

  • Resistance training instruction and review

Sign Up for Climbing Coaching

Strength Coaching

Strength training is not only imperative for resilience and performance but also has a myriad of mental and physical health benefits. Whether you are a climber, runner, or someone looking to improve your health- work with Katie on building out a comprehensive strength plan to fit within your time, available equipment, injury history, and goals.

Coaching Tiers

1:1 Coaching

$275

Per Month

  • hybrid or virtual

  • Personalized training plan based on goals, training history, and available equipment

  • Periodized blocks to ensure long-term progress

  • Programmed recovery weeks

  • Video analysis & feedback

  • Ongoing adjustments

Sessions

$170

55 min Sessions

  • Live instruction on form

  • Session-by-session build out of comprehensive strength program

  • Education on how to progress or modify between sessions

Program Design

$275

2-Workouts per Week

  • 8-week personalized program uploaded in easy to use app

  • All details of exercise, intensity, and progressions

  • Recovery weeks included

Sign Up for Strength Coaching

What's Included

Individualized Programming

Custom plans designed around your goals, schedule, and current fitness level.

Progression Planning

Structured periodization to ensure you're making sustainable progress over time.

Consistent Feedback

Regular check-ins, video analysis, and adjustments to keep you on track.

Meet your coaches

Katie McWilliams, DPT, CSCS

Licensed Physical Therapist & Performance Coach

Katie combines her physical therapy expertise with strength and conditioning principles to help runners, climbers, and outdoor athletes reach their goals safely. Her programming emphasizes building capacity, reducing injury risk, and optimizing performance. Katie promotes HAES (health at every size) principles and is trauma-informed.

Running & Strength Coaching

Doctor of Physical Therapy (DPT) Certified Strength and Conditioning Specialist (CSCS)

Education

Specializations:

Running performance + injuries, climbing injury rehabilitation, sports medicine.

Michael Proctor

Climbing Coach & Performance Specialist

Michael has coached climbers from beginners to competitive athletes, with a focus on sustainable progression and injury prevention. His programming balances technical skill development with structured strength training to help climbers break through plateaus. Michael promotes HAES (health at every size) for his athletes.

Climbing Coaching

Education

USA Climbing Coach Level 2 C4HP Level 1

Finger strength, power development, climbing-specific conditioning, route reading.

Specializations:

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