Programs
Every program is periodised like strength training, because that is what it is. You enter on your PQ limiter, you progress on measured output, and you retest on a schedule rather than on a feeling.
The five capacities in depth
Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.
Primary block: Deep Base · 8 weeks
Pelvic floor strength, speed and release. Governs timing, continence and orgasmic control.
Primary block: The Control Block · 8 weeks
Hip, adductor and thoracic range. Determines which positions are available and comfortable.
Primary block: Open Hips · 6 weeks
Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.
Primary block: Two Bodies · 12 weeks
Attentional control, arousal regulation and confidence under load. Trains calm presence without adding performance pressure.
Primary block: The Quiet Mind Block · 6 weeks
Programming rationale for the endurance and control blocks follows the pooled trial evidence for aerobic[4] and pelvic floor[3] training.
Program library
Control
A Control limiter: short maximal holds, slow contractions, or difficulty releasing.
3 sessions/wk · 12 min · retest at wk 4 and wk 8
Endurance
An Endurance limiter, or anyone starting below 150 aerobic minutes per week.
4 sessions/wk · 25–60 min · zone-2 dominant
Mobility
Restricted hip extension, adductor range or thoracic rotation.
5 sessions/wk · 14 min · daily short exposures
Mentality
Building presence, arousal regulation and calm confidence under load without adding pressure.
4 sessions/wk · 8–15 min · progressive attention drills
Strength + shared
Couples training the same block together on paired programming.
3 sessions/wk each · paired progressions · shared streak
Control + Strength
Rebuilding pelvic floor coordination and trunk capacity after birth, at a conservative rate.
4 sessions/wk · 10–20 min · clearance-gated entry
Free PQ assessment · 6 min
No account needed