Make this off-season your most productive one yet.
The golf season might be coming to an end, but your development doesn’t have to stop.
While others put their clubs away and wait for the weather to improve, you have an opportunity to build a stronger, more powerful and more resilient body ready for the season ahead.
BaseLine Golf Performance: Off-Season is a 12-week online strength and conditioning programme designed specifically for golfers who want to improve their physical preparation and make the most of their time away from the course.
No random workouts. No guesswork. Just a structured plan to help you become a better athlete for golf.
—
WHY GOLFERS NEED STRENGTH & CONDITIONING
Golf demands more from your body than you might think.
Rotational power. Mobility. Balance. Strength. Coordination. The ability to repeat quality movements throughout a round.
Your physical preparation plays an important role in supporting your golf performance.
Yet many golfers spend the off-season doing very little to develop these qualities.
Imagine heading into the new season having spent 12 weeks building your strength, improving your movement and developing your physical capabilities.
That’s what this programme is designed to help you do.
WHAT YOU’LL WORK ON
BUILD STRENGTH
Develop full-body strength through structured resistance training designed to build a stronger physical foundation.
DEVELOP POWER
Train explosively and develop rotational power using appropriate exercises to support the physical demands of the golf swing.
IMPROVE MOBILITY
Work on the mobility and movement quality needed to move effectively through your golf swing.
BUILD A MORE RESILIENT BODY
Develop strength, control and physical capacity to help prepare your body for the demands of regular golf.
BUILD CONSISTENCY
Follow a progressive training plan that takes the guesswork out of what to do in the gym.
—
YOUR 12-WEEK OFF-SEASON PLAN
This isn’t a collection of workouts thrown together. It’s a structured programme designed to progress with you.
PHASE 1 — BUILD THE FOUNDATION
Weeks 1–4
Establish good movement patterns, build foundational strength and develop the mobility, stability and control needed for more demanding training.
PHASE 2 — BUILD STRENGTH & POWER
Weeks 5–8
Progress your strength training and introduce a greater emphasis on explosive movement and rotational power.
PHASE 3 — PREPARE FOR PERFORMANCE
Weeks 9–12
Continue developing strength and power while managing fatigue and preparing for the return to regular golf.
Every phase has a purpose. Every session moves you forward.
—
WHAT’S INCLUDED?
When you join BaseLine Golf Performance: Off-Season, you’ll receive:
– 12-week training programme — a structured plan with progressive workouts.
– Two gym sessions per week — focused sessions designed to fit around work, family and golf.
– Optional third session — additional training for those who have the time and recovery capacity.
– TrainHeroic app access — view your workouts, follow exercise demonstrations and track your training.
– Private online community — connect with other golfers, share progress and stay accountable.
– Coaching and guidance — support to help you follow the programme and train with purpose.
– Progress tracking — establish a starting point and review your development throughout the programme.
Everything is designed to make your training simple, structured and sustainable.
You don’t need to spend every day in the gym. You need a plan you can follow consistently.
—
WHO IS THIS FOR?
This programme is for golfers who:
– Want to make better use of the off-season.
– Want to become stronger and more athletic.
– Want to improve their physical preparation for golf.
– Have access to a gym and can commit to two sessions per week.
– Want structure, guidance and accountability rather than figuring everything out themselves.
You don’t need to be an experienced lifter. The programme can accommodate different training backgrounds through appropriate exercise variations and progressions.
Whether you’re a weekend club golfer or a more competitive player, the aim is the same: build a better physical foundation for the season ahead.
—
THE FOUNDING 8
EIGHT GOLFERS. TWELVE WEEKS. ONE MISSION.
I’m opening eight founding places for the first BaseLine Golf Performance: Off-Season group.
This initial group will follow the programme together, build consistency, track their progress and help establish the foundation for the wider BaseLine Golf Performance community.
You’ll have a clear training plan, a community around you and a reason to keep showing up throughout the winter.
No waiting until spring to start working on yourself.
No more guessing what you should be doing in the gym.
It’s time to make the off-season count.
—
YOUR NEXT SEASON STARTS NOW.
You can’t control the weather. You can’t control every shot. But you can take ownership of your physical preparation.
Use the next 12 weeks to build strength, develop power and become a more capable athlete.
BASELINE GOLF PERFORMANCE: OFF-SEASON
BUILD YOUR BODY. IMPROVE YOUR GAME.
READY TO JOIN THE FOUNDING 8?
Take the first step towards a stronger off-season.
Apply now to secure your place in the founding group.
Email brian@coachmilligan.com to apply.
Eight places available. Programme duration: 12 weeks. Training delivered online through TrainHeroic, with access to a private online community.
