Performance Training
For athletes who are not injured and want to improve performance.
Choose your focus
Running
Climbing
Strength
Running Coaching
Work with Katie McWilliams, PT. Programs designed to build capacity, improve efficiency, and reduce injury risk.
Individualized programming tailored to your goals, whether you're training for your first 5K or doing another ultra. Programming includes mileage progression, pace guidance, strength work, and recovery strategies.
Climbing 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.
Climbing Coaching Pricing:
1:1 Coaching
$250/month
Individual highly detailed coaching. Constant feedback and review online. Choose between 2 virtual calls every month or 1 55-minute in-person session.
Includes a 55-minute consultation.
Pay As You Go
Ad-hoc sessions for flexible scheduling
Wellness Consultation
55 minutes • One time • $95
Discuss current and past training regime. Discuss goals and do a climbing-related strength assessment. Gives initial recommendations for where to improve climbing performance.
Climbing Performance Follow Up Session
55 minutes • Ad-hoc • $65/session
Follow-up wellness consultation
Includes review of training history, video analysis, and feedback based on the wellness consultation.
Strength Coaching
Focused strength development for athletes who want to build durability, muscle, and capacity.
Build a resilient foundation with progressive strength training. Programming includes periodized lifting plans, exercise selection based on your needs, and guidance on technique and recovery. Perfect for athletes who want to get stronger and more durable.
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, PT, DPT
Licensed Physical Therapist & Performance Coach
Running & Strength Coaching
Education
Doctor of Physical Therapy (DPT). Certified Strength and Conditioning Specialist
Specializations:
Endurance training, running biomechanics, strength development for runners.
Katie combines her physical therapy expertise with strength and conditioning principles to help runners and endurance athletes reach their goals safely. Her programming emphasizes building capacity, preventing injury, and optimizing performance.
Michael Proctor
Climbing Coach & Performance SpecialistClimbing Coaching
Education
USA Climbing Coach Level 2 C4HP Level 1
Specializations:
Finger strength, power development, climbing-specific conditioning, route reading.
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.