Performance Training
For athletes who are not injured and want to improve performance.
Choose your focus
Running
Climbing
Strength
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.
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.
Coaching Tiers
Virtual Coaching
$275
Per Month
Personalized training plan
Weekly mileage & pace guidance
Strength & mobility programming
Video analysis & feedback
Ongoing adjustments
In Person Coaching
$295
Per Month
Everything in Virtual
One 55-min in-person session/month
Gait analysis & running form
Hands-on strength assessment
Real-time technique coaching
Coaching Tiers
Virtual Coaching
$275
Per Month
55-min initial consultation included
Highly detailed individualized coaching
Constant feedback & review
2 virtual calls OR 1 in-person session/month
Wellness Consultation
$95
one time • 55 min
Training history review
Goals discussion
Climbing strength assessment
Initial performance recommendations
Performance Session
$65
per session
Follow-up to wellness consultation
Training review & analysis
Video feedback
Ongoing guidance
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.
Coaching Tiers
In Person Coaching
$275
Per Month
Personalized training plan
Weekly mileage & pace guidance
Strength & mobility programming
Video analysis & feedback
Ongoing adjustments
In Person Coaching
$295
Per Month
Everything in Virtual
One 55-min in-person session/month
Gait analysis & running form
Hands-on strength assessment
Real-time technique 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, 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.