Step 01
Answer the questions
A minute of them. What comes back is a daily plan rather than a drill list — which level this week is for, and what today’s session is.
You came for the squeeze technique: grip the head of the penis when the urge hits, wait, carry on. That is the whole protocol, and in the moment it does work. What almost nobody tells you is where the course this comes from files it — under training wheels. The drill that actually trains anything is stop-start, run against a ten-point arousal scale, and the squeeze belongs at one number on that scale and nowhere else. Use it earlier than that and you’re rehearsing the reflex you came here to lose.
Get my control planHere is the squeeze technique in full, because you should have it before anything is said about it. The squeeze method, as the course names it: firmly squeeze the head of the penis when the urge hits. The older narrated version of the same course is more specific — squeeze the head for fifteen seconds, two or three times. You will also see it called the pause squeeze technique, or the stop squeeze technique, or Masters and Johnson’s squeeze; they are the same hand doing the same thing.
There is a second form, and it matters more than the first. Instead of the head of the penis, you squeeze the pelvic floor — the muscle you would use to stop yourself midstream. The narrated course holds it for ten to fifteen seconds. The newer program is stricter and shorter: stop stimulation, exhale fully, then at the peak of the urge make one strong, controlled contraction, hold it one to two seconds, and let go completely so arousal can fall. Two layers of the same course, two different holds; we would rather print both than average them into a number nobody wrote.
Neither one is complicated, and that’s the problem with how it usually gets taught. The protocol is four lines long. What decides whether it does anything is the moment you reach for it — which is a question about a scale, not about a grip.
You do the reading; the app decides what you read it against — which level this week trains, and which practice today is, are already chosen when you open it.
A minute of questions, then eight weeks built around the one thing a protocol cannot give you: knowing where you are on the scale before the scale decides for you.
Step 01
A minute of them. What comes back is a daily plan rather than a drill list — which level this week is for, and what today’s session is.
Step 02
The plan keeps most sessions in what the newer program calls the sweet spot — levels six to eight, where control is still cheap. Three sessions a week, about twenty minutes each.
Step 03
A brake you haven’t built doesn’t hold. The app carries a six-week Kegel program with guided audio, ten minutes a day, for exactly that.
What you didn’t have is the level to use it at — or eight weeks of training the range below it, so you reach for it less.
The start stop method is the drill the course actually teaches, and the narrated version gives it a shape you can practise. Alone, unhurried: stimulate until you reach stage four or five. Then slow down, relax your muscles, breathe deeply, and open your eyes wide — the course calls that last one a trick to distract your brain. Notice which muscles let go. Come back down to two. Go up again, stop at six, back down to two. Go up to eight — eight is a risky stage, so take your time and cool down. Repeat five to ten times, which puts the session at about twenty minutes. The longer you can do it, the better.
Cadence: three times a week, for two weeks. Then the same shape gets harder in a useful way — plateauing, where instead of climbing and dropping you hold five or six steady for twenty to thirty seconds, then build that to two or three minutes. Same three sessions a week, another two weeks.
One instruction is attached to all of it, and it is not decoration: no porn while you train solo. The course is blunt about why — fast, high-intensity stimulation trains the opposite habit, which is the habit you are here to undo.
When a partner joins it, the drill does not change; only the hands do, and the stop and start commands get obeyed instantly. Twenty minutes minimum, three times a week, two weeks.
Every instruction on this subject is really an instruction about a number. Here is the scale the course uses, what each band feels like, and which of the two drills belongs there.
The course states it as a principle rather than a tip: control works in two stages. Below level eight you hold on with breathing, relaxation and knowing where you are. Above level eight there is one tool left, a strong pelvic-floor contraction, and it works only if that muscle has been trained. That single sentence sorts every drill on this subject, and it is why the two you came here for are not interchangeable.
So stop-start is the engine. It is the one that spends its time between four and eight, teaching you what six feels like as distinct from seven, which is the whole skill. And the squeeze is the brake. You pull a brake rarely, late, and with intent. A man doing five squeezes a session is not practising control; he is practising panic with a hand attached.
Both protocols are above, complete, and you can start the first one tonight without us. Here’s the part a protocol can’t do: tell you whether you’re at seven or eight tonight, when tonight is the third session of a bad week. That reading is the skill. It takes about two months to build, and it’s the only thing between a drill you know and a drill that works. Sex is a skill most of us were never taught — and this one, unusually, has a number on it.
Pull a brake at the wrong moment and all you’ve practised is stopping badly.
Getting the timing wrong is the failure everyone can picture. Two others cost more, and almost nobody warns you about them.
Go early and you’ve spent the brake without leaving the danger zone. Go late and the reflex has already started, so there’s nothing left to interrupt. The course names both as mistakes, and underneath they are the same mistake: not knowing the number.
A squeeze isn’t a treatment, and neither is a schedule. What training changes is how early you notice, how long you can hold a range, and how rarely you reach for the brake at all. If finishing early is constant, has been for months, or arrived alongside another health change, that’s a conversation with a doctor — worth having before an eight-week plan rather than instead of one.
Reach for it every session and it stops being a brake. The course is specific about the cost: pelvic tension, muscles that fatigue early, and what it calls a hair-trigger reflex — the exact outcome you came here to reverse, arrived at by doing the famous drill enthusiastically. Control means knowing when not to squeeze, too.
Nine is where the brake lives, and a brake is a muscle you have to have built first. The in-app Kegel program runs six weeks at about ten minutes a day, and by the course’s own reckoning six out of ten men report significant improvement after those six weeks — a figure about the muscle, not a promise about your timing.
Twenty minutes at a time, alone, and you never have to guess which level tonight is for.
From a survey of The Coach users who finished their first four weeks:
Reviews left by men using the program, from the App Store and Google Play.
“55 yo. After months of being dubious about this app and what it promises, I took a chance on it based on the reviews. Am I ever glad I did! In just two weeks I’ve gone from ‘goodness you finished already? 🥲’ to ‘please finish baby I’m exhausted 🥵’ 🤣👍🏼”
“I was skeptical on how the exercises would help. I had tried pills to go longer and they had no impact. The exercises and practices in my path have been great to enable my body to learn how to control itself in the moment. Highly recommend as an alternative!”
“I was a skeptic at first, but 2 weeks in my wife told me to stop using the app because I’m lasting too long and her p***** raw. Well done The Coach! Also - not stopping Highly recommend it.”
“Have been taking these Kegel Exercises for a good three weeks. Superb results from this and the arousal control advice. Intercourse with my wife has gone from about 30 secs to 2 mins. Big thumbs up 👍”
Four weeks of it.
We built every program with researchers, therapists, and clinicians who work in sexual health and psychology.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Paula Hall
Accredited sexual and relationship psychotherapist, registered with leading professional bodies in psychotherapy.
Dr. Justin Lehmiller
PhD in social psychology and senior research fellow at the Kinsey Institute.
A grip, and a short one. When the urge to finish arrives you squeeze the head of the penis — the older version of the course says fifteen seconds, two or three times — until the urge passes, then carry on. A second form squeezes the pelvic floor instead, briefly, at the last moment. Both interrupt a reflex that has already started climbing, which is why the course files them under short-term tools rather than training.
No equipment. The first weeks are deliberately solo — that is where the scale gets learned, and it is easier to read without someone else’s rhythm in the room. Partner versions of the same drills come later, and they are the same drills.
In the moment, yes — that’s what an interrupt does. Over months it isn’t what changes anything: the newer program lists it beside thicker condoms and delay sprays and calls all three training wheels, and the older one is harsher still and rejects the sprays outright. Used often it costs you something: tension, fatigue, and a faster reflex than you started with.
Both, at different levels, and mostly the second one. Stop-start is where the training happens: three sessions a week for two weeks, about twenty minutes each, climbing and descending between stages two and eight. The squeeze is held in reserve for level nine. If you are using it more than once in a session, the honest read is that the session started too high.
Not one worth looking for, and here’s why: there’s nothing anatomical to find. The grip is the head of the penis, thumb on the underside where the ridge meets the shaft, firm enough to be unambiguous and no firmer. What a diagram can’t draw is the only difficult part — the moment you use it. That’s a number on an arousal scale, and it is described band by band above.
The Last Longer program, week by week — the arousal scale and how to read it, the solo practice with the day’s level already chosen, guided breathing and relaxation sessions, and a six-week Kegel program with reminders and daily guided audio. About two months of practice. The app is paid.
Yes — from your account settings, in the app.
Two ways. Email support@the.coach and a real person on our team gets back to you — usually within a day. Or open the app, go to the Today tab, tap your profile, and hit Support. Both land with the same people.
