How a Lesson Runs
Each session works on one real situation. You bring the proposal you are about to send, the call you have on Thursday, or the message you have been avoiding writing for three days.
Your trainer plays the client properly, including the awkward questions. Why are you more expensive than the last person. Can you start tomorrow. Can you just add this one small thing. The call is recorded and you review it together afterwards, which is where most of the learning happens, because you hear exactly where you gave ground without meaning to.
Written work runs alongside. Proposals and client messages get marked for tone as much as grammar, since on Upwork the tone is what gets you shortlisted.