Advanced Weighted Kegel Training

The performance program for Advanced and Elite members. Twelve weeks, two sessions per week of 18 to 22 minutes, periodized across three phases along a resistance ladder from 50 to 150 grams. It is a different methodology, not the Basic program with more reps. Download the program guide and tracker (from your purchase email), then follow the videos in order.

How the Program Works

Session A is strength and power; Session B is endurance, control, and skill, with at least two rest days between them. The twelve weeks run in three phases: Strength Base (weeks 1–4, 50 to 100 grams: heavier holds, first max efforts, and the explosive and ladder work), Power and Endurance (weeks 5–8, 100 to 150 grams: explosive systems, ladder control, functional integration, and erection-specific work), and Elite Performance (weeks 9–12 at peak load: max efforts and sustained holds building to the 5-minute milestone).

150 grams is the program's recommended ceiling. The Advanced device carries headroom to 200 grams, and using it is entirely your call, made only where every rep stays controlled. Elite-device owners can scale further on the same rule.

Prerequisite: a clean, isolated contraction and comfort with light load. If you've completed the Basic program or the free primer, you're ready. If you're entirely new, run weeks 1–2 without the device, or complete the Basic foundation first.

Session Readiness

Every weighted block requires an erection of at least 70% rigidity for the device to sit securely and load the muscle properly. A full erection is ideal. If firmness drops mid-session and won't return, finish the remaining sets unweighted and log it. The session still counts. Track firmness at attachment in the tracker: over twelve weeks it becomes one of the most direct progress signals you have.

Video 1 — Program Overview

  • The three phases and the resistance ladder
  • Why two sessions per week is enough at this intensity
  • The four field tests: max hold, max quick pulses, control check, working load

Video 2 — Session A: Strength and Power

The week 1 template:

  1. Graded warm-up: 5 breaths with stepped efforts at 25, 50, and 75%
  2. Readiness and attachment: reach at least 70% rigidity, then attach the device
  3. Weighted strength holds: 3 sets of 10 ten-second holds, building to 5 sets of 12 twelve-second holds by phase 3
  4. Explosive contractions: maximal-speed reps held 1 second, 2 sets of 15 building to 5 sets of 25
  5. Reverse kegel release: 2 full minutes

Max-effort holds, bridge and squat kegels, and erection-specific work enter on schedule. Follow the week-by-week tables in the program guide.

Video 3 — Session B: Endurance, Control, and Skill

The week 1 template:

  1. Graded warm-up, then readiness and attachment
  2. Weighted endurance holds: from 45-second holds in week 1 to sustained holds of 3 to 5 minutes in phase 3
  3. Ladder contractions: 25 / 50 / 75 / 100% effort, each level distinct, 2 rounds building to 5
  4. Quick pulses and pulse endurance: from 1 set of 40 to continuous 90-second rounds
  5. Walking contractions and functional circuits from week 3 onward
  6. Reverse kegel release: 2 full minutes

Video 4 — Erection-Specific Training

  • Begins in phase 2 (week 7), once the strength base is earned
  • Lifts, holds, and fast pulses at 70% to full rigidity: the visible lift is the load, and the movement is the rep
  • Targets the bulbospongiosus and ischiocavernosus, the muscles that compress the veins and maintain rigidity, covered in our plain-English anatomy guide
  • Controlled and unhurried, always

The clinical background on why these muscles matter, including the randomized trial in BJU International, is covered in our articles on erection firmness and ejaculatory control.

Video 5 — Weighted Kegel Progression

  • The ladder (50, 75, 100, 125, 150 grams): move up only when every rep at the current load is controlled and complete
  • The optional headroom above 150g, and how to decide
  • When to reduce load, and why load follows control
  • How to avoid overtraining

Video 6 — Recovery and Relaxation

  • The two-minute reverse-kegel release: every session, not optional
  • Breathing-based relaxation and pelvic floor downtraining
  • Signs of excessive tension

Video 7 — Performance Benchmarks

  • Re-test at weeks 1, 4, 8, and 12: max hold, max quick pulses, control check, working load
  • Firmness at attachment as a progress signal
  • The 5-minute sustained hold: the Elite benchmark
  • After week 12: maintaining gains on two sessions per week at weeks 9–10 intensity

The Overload Principle

Power-Up introduces structured resistance through weighted kegel training: gradual, measurable progression that weightless contractions alone cannot provide. It is the same overload principle used in physical rehabilitation and athletic conditioning, applied directly to the pelvic floor.

Move up the resistance ladder only when every rep at your current load is controlled and repeatable. Never skip levels.