The PT Farm Online

The PT Farm (UK)

Combat Sports, Multi-sport, Strength & Conditioning

Coach

Garry Lever

STRONG - RESILIENT - READY FOR ANYTHING

This program is built for those who want more than just muscle. You'll develop real-world strength, powerful conditioning, and athletic movement that holds up under pressure.

Each week provides:

Proven strength training systems to build muscle, explosive power, and a resilient lean physique.

Mobility and corrective exercises to enhance movement quality and help prevent injury.

Challenging conditioning sessions to build an unstoppable gas tank.

Whether you're a combat athlete, sporty parent, or just want to feel and train like an athlete, this is the program for you!

Train hard. Move well. Stay ready.

$25 / mo

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Build Real-World Strength

Develop full-body strength, speed, and power that’s not just for show — it transfers to sport, work, and everyday life. Enhanced agility, coordination, balance, and mobility so you can move like an athlete — pain-free.

Boost Conditioning Without Burning Out

Heart rate zone focused sessions that develop your engine without wrecking your recovery. From Zone 2 training to blended energy intervals and high intensity training, we ensure you have no weak areas.

Bulletproof Your Body Against Injury

Dedicated mobility work and corrective exercises to help you train hard while staying resilient and durable. Prevention is better than cure when it comes to avoiding injury in life and staying ready for anything.

Train Efficiently With Maximum Impact

Every session is purposeful — no junk volume, no fluff — just focused, effective training designed to make you stronger and more resilient. We focus upon being ready for anything. Training for the 'go', not just for the 'show'.

Features

Access to your coaches

Our coaching team are accessible via the training app to help you with any questions you have and help you with your joiurney.

Programming 7 days per week

We take care of everything. Your strength sessions. Conditioning days. Even the scheduled rest days have options to help enhance recovery.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy. You can even swap an exercise in the app if you need an alternative.

Detailed, expert instruction

We are not 'online coaches'. We still actively coach 100s of clients in-person, with over 30+ years of combined experience.

Committed Teammates

Access a vibrant community that will keep you pushing to unlock your best. The chat function in the app proveds amazing group accountability.

Delivered through TrainHeroic

Train with us anywhere with your sessions delivered straight to your phone via the Train Heroic app.

Equipment

Required

Any commercial gym will have everything you need. // Barbell // Kettlebell // Resistance Bands // Dumbbells

Recommended

Treadmill // Medicine Ball // Jump Rope // Heart Rate Monitor // Assault Bike

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

H2K - Phase 1 - Session 1

Deadhang

1 x 45

Couch Stretch

1 x 45

Perfect Stretch

1 x 6

Y Raise to Handcuff

1 x 10

Box Jump

3 x 5

Bench Plyo Push Ups

3 x 5

Band Face Pull Apart

3 x 15

Ring Push Up

3 x 10

Med Ball Reverse Nordic

3 x 10

Barbell Bench Press

10, 8, 8, 8

Narrow Grip Barbell Bench Press

1 x MAX

Heel Elevated Goblet Squat

3 x 15

Chest Supported Lateral Raise

1 x 40

Monday

Combatives & Conditioning - Reps Day

Skipping

3 x 2:00

Jab

6 x 0:30

Cross

6 x 0:30

Jab Rear Knee

6 x 0:30

Cross Rear Knee

6 x 0:30

Lead Up Elbow

6 x 0:30

Rear Up Elbow

6 x 0:30

Sprawl To Stand Up

3 x 10

Combat Sit Through

3 x 20

Tuesday

H2K - Phase 1 - Session 2

Banded Lat Stretch

1 x 45

Banded Pec Stretch

1 x 45

Banded Chicken Wing

1 x 10

Straight Leg Swings

1 x 10

Cossack Squat

1 x 10

Inverted Rows

3 x 12

Inverted Hamstring Curl

3 x 12

Lat Pulldown

3 x 8

Barbell RDL

3 x 8

Prone Y ISO

1 x 90

Prone T ISO

1 x 90

Prone W ISO

1 x 90

Wednesday

Combatives & Conditioning - Power Day

Skipping

1 x 3:00

Kick Through To Combat Base

3 x 20

Punch Outs

6 x 0:30

Low Kick

6 x 20

Jab Cross

6 x 10

Body Kick (Rear Leg)

6 x 10

Switch Kick

6 x 10

Swing Knees

6 x 0:30

Thursday

H2K - Phase 1 - Session 3

Banded Squat Stretch

1 x 45

Banded Lat Stretch

1 x 45

Banded Pec Stretch

1 x 45

Push Up To Downdog

1 x 10

Copenhagen Plank

2 x 20

Chest Supported DB Row

3 x 12

Kelso Shrugs

3 x 8

RFE Split Squat (Bulgarian)

3 x 16

Incline DB Press

3 x 8

Incline Press Ascending Ladder

1 x 42

X Band Lateral Raise

2 x 25

Friday

H2K Flow

Mobility Flow

Saturday

Zone 2 Recovery Day

Down To Upward Dog

1 x 10

Banded Pec Stretch

1 x 45

Banded Lat Stretch

1 x 45

Squat & Pry

1 x 10

Tactical Frog

1 x 10

90/90 Rotations

1 x 10

Coach

More from The PT Farm (UK)

Garry Lever

With over 20 years of coaching experience, Garry specialises in building real-world athleticism—strength, speed, power, and resilience. As a lifelong martial artist, competitive fighter, and former first responder, he knows what it takes to stay sharp under pressure. His mission is to help you move better, perform stronger, and be ready for anything—on the field, in the gym, or in life.

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FAQs

What if I join and the program has already started?

We recommend jumping in and starting on the program at whatever phase of the training that is currently underway. You will just pick up where the community is at, and after the first week, you’ll be right on track!

Will these workouts be too much for me?

It doesn’t matter if you are a novice, or an old pro who has been a regular at the gym for years, The PT Farm workouts can be scaled for any individual, at any level (beginner to advanced). You move at your own pace and work to your current level, all the while making incremental progress.

How long are the workouts?

The workouts are designed to take less than an hour, depending on your pacing. However, if you are limited for time, you can simply hit the warm-up and the primary lift to get the desired training effect. The workouts can be modified depending on your personal schedule.

How many days a week are the programs?

Most PT Farm programs are 4-5 days / week, including conditioning sessions. But depending upon your time and training focus you can easily adapt it to a 2-3 day program. We are of course available in the chat to help you make any adjustments according to your training goals.

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When you join a team you’re getting more than programming, you’re joining an online community.

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