Programs

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Good Spray

COACHING

“My strength and movement have
improved drastically in just a few months.”

“One of the best
investments I have
ever made.”
– Carly, AL


1:1 Services

Spray Session

60 minute consultation / $125

Want to progress your climbing, but not ready to commit to a full training plan? A consultation is a great place to start. Join me for a 60 minute spray session to get a coach’s eye on your progression in climbing.

In our 60 minute, recorded consultation, we can review:

  • Technique
  • Optimizing your training
  • Goal setting
  • And whatever else you want to talk about!

VIP Custom Coaching

12 weeks / Comprehensive Climbing Training

My highest-tier coaching offer. In this program we will dive deep into your goals, evaluate your climbing, and get you training like you never have before.

Program includes:

  • 12 weeks of custom training delivered via app
  • unlimited text support & video review
  • monthly 60 minute zoom check-ins for maximum accountability.
  • physical assessment analysis via the Power Company Climbing Database

From strength to technique to tactics, we will work together to holistically transform your climbing.

VIP Custom Coaching is currently full, but make sure to join the wait list to be notified when spots become available.

    Training Programs

    custom training Program

    12 weeks / Comprehensive Training / $747

    This program is perfect if you want a customized training plan and are comfortable with a partially self-guided experience.

    You will not be all on your own, however. The program includes weekly email check-ins so we can keep in touch on your progress!

    Custom training includes:

    • Physical assessment
    • 12 weeks of custom training delivered via app
    • Weekly email check-ins & video review

    If you are ready to level up your climbing with customized strength and technique work, this is the program for you!

    Custom plans are currently full, but please join the wait list to be notified when spots open up.

    Crush it: sport climbing

    12 weeks / Self-Guided Training Program / $297

    Need a plan to follow? Ready to finally take your sport climbing to the next level? Crush It is the plan for you!

    This program takes you through a comprehensive self-assessment, and gives you the tools to tweak the program for your unique needs and goals.

    This program is a great fit if you:

    • want an engaging training plan to follow
    • have been training for 0-3 years
    • have sport climbing goals ranging from 5.10- to mid 5.12
    • have access to bouldering, roped climbing, and a hangboard. It works best if you also have access to strength training equipment.

    please note that Crush It is not a physical product, it is a downloadable program.

    Crush It Includes:

    • a movement self assessment
    • technique drills
    • strength training with variable equipment options
    • energy systems training
    • A training log to track your progress
    • various ways to customize the plan for your individual needs

    Group Programs

    Camp 5.12 – now enrolling for October 2021

    8 weeks/ Group Program / Custom Training & Redpoint Education

    Ready to level up your sport climbing? Got a project you want to take down? Sick of climbing the same grades as last year?

    Welcome to Camp 5.12. In this immersive 8 week group program you will receive customized training to help you progress your climbing and take your sport game to the next level. We will dive into all facets of performance sport climbing including mindset, tactics, fear management and much more.

    And don’t let the name fool you, even if you aren’t gunning for your first 5.12, this program has a lot to offer.

    The program includes:

    • 12 weeks of individually customized training for each athlete in the program
    • weekly educational modules on topics ranging from projecting tactics, training, and mindset work.
    • Weekly group calls
    • Coach video review
    • Unlimited group messaging support throughout the program
    • Lifetime access to course materials

    Prerequisities: This program will work best if you have some experience with leading outdoor sport climbs. Ideally your goals are in the 5.11 – 5.12 range. Please reach out if you have questions about this.

    Spots for this program are extremely limited, apply soon!

    Click here for a detailed overview of the program.

    Breakthrough Climbing & Nutrition

    12 weeks / Group Program / Custom Training & Nutrition

    Training and nutrition go hand in hand, so why not optimize both at the same time?

    In this program, I partner with Nutritionist, Caitlin Holmes, to provide a climbers with customized training and nutrition programming. With two coaches by your side and a group of other motivated individuals, you will level up your climbing like you never have before.

    Enrollment for Breakthrough is now open!

    Click here to learn more.


    Hear from good spray athletes

    climber girls

    “Lauren has not only helped me improve my performance in the rock but has also helped me understand, from a broader perspective, the importance of a planned and focused training for my specific climbing goals. Her passion and dedication to our sport is breathed in each of the exercises and workouts that come out of her notebook”

    Jordi

    “Lauren introduced me to the concept of training for climbing and helped me with my transition from bouldering to sport-climbing. She evaluated my fitness based on a comprehensive self-assessment test and designed a succinct training program to fit my time-constrained schedule. I can definitely say that following her training program not only made me a stronger climber but also helped me improve my technique.”

    Sundar

    “I started working with Lauren a few months ago with a specific goal I wanted her to help me achieve. I was impressed by her ability to quickly identify things I had been doing wrong and things I needed to work on to achieve my objectives.   She worked on a training plan for me considering my erratic and unpredictable work schedule which has always made it so difficult for me to train. She also had to adapt my training based on gym equipment available at the hotels fitness centers I had to live in for my work. Her flexibility was crucial for me! I would have dropped the training the first month if she had not insisted on me persevering and understanding that improvement in climbing was slower than other sports such as running. She always has been very supportive, understanding, motivated to help me, very friendly!”

    Ghita

    “Lauren is awesome! I worked full time and was a full-time graduate student, and she designed a training plan that helped me reach my outdoor goals while keeping in mind how limited my time was. Not only did her training plan help me get stronger for climbing (I made so much progress projecting my first outdoor V6), but it made me realize the importance of structure and consistency when it comes to training.”

    Steph