THE OFFCOURSE METHOD
A comprehensive training program designed to unlock your swingβs potential.
A complete training system from the ground up. Guided video sessions. Structured 90-day progression. Built by a Doctor of Physical Therapy for golfers who are ready to fix the real problem and play their best golf.
Built by a Doctor of Physical Therapy who's spent nearly a decade working with golfers.
What it's actually like
Every session is a guided video. You press play, and Sean coaches you through each movement with clear cues on proper form, what muscles to feel, and why it matters for your swing.
No guessing what exercises to do. No wondering if you're doing them right. Just show up, follow along, and train for the body your swing depends on.
SYSTEMATIC, NOT RANDOM
A structured progression that resolves the root causes holding golfers back and rebuilds your swing pattern to perform better and last forever β Reset, Build, Optimize.
GOLF-SPECIFIC, NOT GENERAL FITNESS
Every movement targets the exact restrictions and patterns your swing depends on. Built by a Doctor of Physical Therapy who works with real golfers every day.
Backed by science and perfected in experience
Offcourse is based on a doctorate-level understanding of how the body is designed to rotate in the golf swing, what common problems get in the way, and thousands of hours of clinical experience resolving these problems with real golfers. We know what works, and what is a waste of time. Weβve done the research so you can get the most out of your training.
Watch Sean coach through a real Phase 1 session
HOW THE METHOD WORKS
Reset. Build. Optimize.
A structured 90-day progression that fixes your body in the right order. Each phase compounds on the last until your whole body is firing on all cylinders.
90 days
3β4x week
30β40 min per session
Bodyweight to weighted
PHASE 1 β RESET
Weeks 1β4 | Bodyweight | Foundational Restoration
"Before you can build, you have to clear the path."
What you're doing:
Phase 1 targets your biggest movement restrictions and bad postural habits that result inβ tight hips, stiff thoracic spine, overworked and tight muscles and layer on layer of swing faults. Through precise bodyweight work, you'll restore posture, unlock rotation, and build control in the positions your swing depends on. Not random stretching. Systematic restoration.
What you'll notice:
- Rotation feels available: The swing feels less forced, you're not fighting hard to rotate
- Less prep required: Your bodyβs baseline is less stiff and tight, you warm up quickly and feel less stiff after your roundsΒ
Equipment needed: Bodyweight only (yoga mat optional)
PHASE 2 β BUILD
Weeks 5β8 | Weighted | Strength
"Now that your body can move, we build the strength and control to maximize your rotational mobility."
What you're doing:
Positions that were physically out of reach? You'll start accessing them. Phase 2 introduces resistance training in golf-specific movement patterns β single-leg strength, trunk control, rotational strength β so you can rotate without losing posture or stability.
What you'll notice:
- More power, less effort: Club head speed increases without extra effort or doing any speed work
- Better consistency: You start to feel the difference between how your body moves in good and bad swings, and can make small adjustments on the flyΒ
Equipment needed: Dumbells or kettlebells and a cable machine
PHASE 3 β OPTIMIZE
Weeks 9β12 | Performance | Power
"This is where the hard work pays off. Now that you can move, itβs time to optimize your swing pattern."
What you're doing (left side):
This is where everything clicks. Phase 3 develops explosive rotation and stability from the ground up, maximizes club head speed, and trains swing-specific movement patterns with club-in-hand drills that connect directly to your swing.
What you'll notice:
- Natural power: Your body dissociates naturally, distance and control improve together
- Holds up under pressure: Speed feels controlled, swing stays consistent through fatigue
Equipment needed:Β Dumbells or kettlebells and a cable machine
INSIDE THE SESSION
30β45 minutes. Follow along. Get 1% better today. Repeat.
Every session is a guided follow-along video with clear cues, modifications, and progressions β so you always know exactly what to do and why.
30β40 min Β· 3β4x per week Β· No complex equipment
Every session is structured the same way: warm-up, two supersets, swing drills, done.Β You always know exactly what to do and why you're doing it.
EXAMPLE SESSION (Phase 1, Week 1, Session 1):
- 5 min β Breathing reset
- 12 min β Hip mobility sequence
- 10 min β Thoracic rotation drills
- 8 min β Golf-specific core activation
Total: 40 minutes
WORKS ANYWHERE YOU TRAIN
Home
Bodyweight & minimal equipment
Gym
Full setup with bands & weights
Travel
Hotel room-friendly modifications
Your complete training system.
Everything you need to build the body your swing depends on β with new content added regularly.
Full Reset β Build β Optimize program
90 days of guided video sessions. 30β45 minutes, 3β4x per week. Systematically restore mobility, build strength, develop power.
Pre-round warm-up (5 min)
Prep your body to play its best from the first tee to the last. Use it before every round or as a short daily routine.
Post-round recovery (5 min)
Downshift tight areas and restore rotation after golf. Recover faster, play more often.
Founding Member Roadmap Call
15-minute call with Sean to map your first 90 days, address injury history or pain, and make sure you're starting in the right place. Limited spots.
New programs added regularly
Your membership grows as OffCourse grows. Specialty programs, bonus sessions, and new content.
Progress tracking
Track completed sessions, monitor your progression through phases, and see your training history. Stay accountable and motivated.
START TRAINING TODAY
Start with the free warm-up. Join the waitlist for the full Method.
The free warm-up is available today. The complete Method launches soon.
Less than one range session per week. And it actually fixes what lessons can't.
Train the body your swing depends on.
Join the waitlist to be first in line when the Method launches β or start with the free warm-up and feel the difference before your next round.
The Method launches soon. Founding Members get early access + a free Roadmap Call with Sean. Lock in $19.99/month β this rate won't be available after launch.
OffCourse
Golf is a sport. Train like it.
Golf performance training built by a Doctor of Physical Therapy. Train the body your swing needs.
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