Coach Milligan

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Coach at BaseLine | Strength, Discipline, Leadership for High-Performing Men

At BaseLine, I coach driven men - founders, executives, and leaders - who refuse to settle for mediocrity.

13/06/2026

Balotelli Milligan

11/06/2026

Dad life should be the Strong life 🔨

BASELINE FATHER'S DAY REBUILD The best gift a father can give his family is a stronger version of himself. Most dads spe...
10/06/2026

BASELINE FATHER'S DAY REBUILD

The best gift a father can give his family is a stronger version of himself.

Most dads spend their lives putting everyone else first. Work. Family. Responsibilities.

Meanwhile, their own health and fitness get pushed aside.

This Father's Day, change that.

For 6 weeks, I'll coach you to rebuild your strength, improve your fitness, dial in your nutrition and become the strong example your family deserves.

What's Included:

✅ Personalised 6-week training programme via TrainHeroic
✅ Weekly coach check-ins
✅ 6 weeks of nutrition coaching
✅ Accountability & support throughout

PLUS Father's Day Bonus Package:

🔨 BaseLine Nutrition Playbook
🔨 Supplement Guide
🔨Recipe Pack
🔨Daily Habits Tracker
🔨 BaseLine Skool Resource Access
🔨End of Programme Review & Next Step Plan

Perfect for fathers who want to:

✔ Lose body fat
✔ Build strength and fitness
✔ Gain more energy
✔ Stop starting over every Monday
✔ Become a stronger role model for their children

Your children are watching.

The standard you set today becomes the standard they follow tomorrow.

Limited spaces available until Father's Day (next Sunday).

🎁 Can also be purchased as a gift voucher - if you're stuck for ideas (he doesn't need more socks)

Get in touch to get started.

I've posted recently about some physical standards you should be looking to hit.I never included one of the most importa...
10/06/2026

I've posted recently about some physical standards you should be looking to hit.

I never included one of the most important ones.

The ability to carry all the bags in one trip.

Any weight, any distance, any situation.

It's your duty as a man to be able to do it all in one trip - no exceptions 🔨🔨🔨

Strongman type training can offer a number of benefits for the everyday athlete looking to improve their fitness, build ...
09/06/2026

Strongman type training can offer a number of benefits for the everyday athlete looking to improve their fitness, build muscle, drop fat and become harder to kill.

Here are some potential benefits:

1. Improved functional strength: Strongman training involves lifting and carrying heavy and awkward objects, which can help build overall strength and improve functional fitness for everyday activities.

2. Increased muscle mass: The combination of heavy lifting and high volume training in strongman exercises can lead to muscle growth and improved body composition.

3. Improved cardiovascular fitness: Many strongman exercises, such as tire flips and farmer's carries, require a high level of cardiovascular endurance and can help improve overall cardiovascular fitness.

4. Enhanced grip strength: Strongman exercises often require a strong grip, which can help improve grip strength and overall hand and forearm strength.

5. Improved mental toughness: Strongman training can be challenging both physically and mentally, and can help develop mental toughness and resilience.

6. Variety in training: Incorporating strongman exercises into a training program can provide variety in training and help prevent boredom or plateaus in progress.

We are running our Strongman Sessions every Wednesday at 7pm.

This a great class, which is scaled and suitable for all levels, experiences and abilities.

And it's a great bunch of people that attend 🤝

If you fancy getting involved then drop me a DM - non members welcome.

📸

"I know what I'm doing""I don't need help""Coaches are a waste of money""I can do it myself"This might be true.And yes I...
08/06/2026

"I know what I'm doing"

"I don't need help"

"Coaches are a waste of money"

"I can do it myself"

This might be true.

And yes I am biased.

But I can guarantee you having a coach will make the journey much more effective.

You'll probably recognise Michael Jordan from the picture.

The guy in the background training him is Tim Grover.

He was Michael Jordans personal coach from the late 80s right through his career.

This picture (I think) was from 1992.

The year after MJ won his first championship and voted the leagues MVP.

He was well on his way to GOAT status.

He was at the top of his game.

He still used a coach.

He still needed someone to advise him.

Someone to hold him accountable.

Someone to help make him the best every year.

So, if you think you're too good for a coach - remember, the greatest basketball player of all time invested in one.

[JACKED DAD PLAN] Save this post if you're struggling with a routine.8 years ago I put this plan together for me to do a...
07/06/2026

[JACKED DAD PLAN]

Save this post if you're struggling with a routine.

8 years ago I put this plan together for me to do after Jack was born.

Obviously, priorities change when a baby comes along but I realised the importance of staying in shape and keeping my training consistent.

I didn't have the same time I once had but I still wanted to make progress in the gym.

My goal remained the same as it was pre baby – I wanted to add some lean muscle and be fit and capable for life, but I had to adapt

I had to cut my workouts down to a 40 min window.

I removed any fluff with his programme and prioritise the important things.

I programmed supersets and used compound exercises to maximise the efficiency of the programme.

Here are what the plan looked like:

Workout A – Upper Body

A1) Pull Ups – 5×Max
A2) Military Press – 5×10

B1) Dips – 5×Max
B2) Bent Over BB Row – 5×10

C1) BW Rows – 3×15
C2) Press Ups – 3xMax

Workout B – Lower Body

A1) Back Squat – 5×5
A2) Leg Curls – 5×10

B1) RDL – 5×5
B2) Reverse Lunge – 5×10

C1) Hanging Knee Raise – 3xMax
C2) Russian Twist – 3×20

Workout C – Upper Body

A1) 1 Arm Row – 5×10/Arm
A2) Bench Press – 5×10

B1) Military Press – 5×10
B2) Pulldowns – 5×10

C1) Curls – 3×15
C2) Pushdowns – 3×15

Workout D – Lower Body

A1) Deadlift – 5×5
A2) Box Step Up – 5×5/Leg

B1) Goblet Squat – 5×10
B2) KB RDL – 5×10

C1) L-Sit Hold – 3xMax
C2) Farmers Walk – 3x40m

Conditioning wise, I was still playing football 2-4 times a week.

In hindsight, I'd probably now cut the sets back to 4 instead of 5 but it didn’t do me any harm, I'd probably change a couple of things but it was a solid programme.

You can adapt and modify some of the routine whilst still following the same principles.

You don’t need to be a new Dad to structure your training like this.

I hear it all the time “I don’t have time to train” but the reality is, you probably do.

You just need to be smart with your time and make your health a priority.

Being fit, strong and healthy benefits the people around you as much as yourself.

Now, stop scrolling and start doing.

Be A Strong Example

07/06/2026

Should be fine 🤌

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