Martial Arts and Self-Defense Classes

Move Your Body | Enhance Your Mind | Build Your Confidence

Self-Defense Classes For People of All Ages

Here at Water and Rock Studio, it’s all about you! During our self-defense classes, you’ll learn skills and techniques that will help you feel more confident in your ability to defend yourself while getting fit. Our team is passionate about offering a wide range of self-defense classes to train people of all ages, fitness levels, and abilities, including private, group, and virtual classes.

If you’re ready to move your body, calm your mind, and build your confidence, the self-defense and MMA program at Water and Rock Studio is the right place for you! Get in touch with our team todayto get started, and keep reading to learn more about each of our classes and private sessions.

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Personalized Self-Defense Classes Tailored To You

Our trainers and instructors want you to get the most out of your self-defense classes. That’s why we offer convenient private session and class options at various times and in different environments to fit any schedule while staying in your comfort zone.

We invite you to choose from the following class options:

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

What Will Self-Defense Classes Teach You?

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Proper Self-Defense Techniques & Form

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Different Self-Defense & Fighting Techniques

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How to Quickly Assess a Situation

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How to Respond Quickly

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How to Remain Calm in Stressful Situations

Develop Your Confidence in Private or Public Classes

Whether you prefer private lessons to help you develop your skills for real self-defense in real life or sport, or you enjoy learning with others, our instructors will maximize your time in our studio, or during in-home or virtual sessions to help you achieve your personal goals.

Self-Defense Classes For Everyone

Our experienced instructors have mastered numerous proven and effective techniques that will be taught to you in a safe and comfortable environment. From kickboxing and Brazilian Jiu-Jitsu (BJJ) to Krav Maga, kickboxing, and real self-defense, we work hands-on with you to help you develop your technique and skill.

We believe everyone is capable of learning self-defense and MMA techniques, which is why we offer the following classes:

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

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Why Choose Our Self-Defense Program?

Here are just a few reasons why our friends and neighbors in Philadelphia, Vermont, New York, Massachusetts and beyond turn to our team for training:

  • Learn from experienced, certified instructors
  • Study in several of the most popular and effective areas of self-defense and martial arts
  • Practice in a safe, judgment-free environment with goal-oriented individuals
  • Practice in the privacy of your own home
  • Practice virtually from anywhere in the world
  • Convenient class times and schedules
  • Training and instruction delivered through a personalized approach
  • Access to workshops and events that are great for the whole family

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

Enjoy the Benefits of Self-Defense and MMA Classes

Self-defense and mixed martial arts classes and private sessions provide more than effective self-defense techniques and fighting styles. We have designed our programs with the intention to maximize your whole-body-and-mind potential through a holistic approach to self-improvement.

You will have the opportunity to learn various techniques integrating different styles and methods customized to your unique goals and body.

You can learn how to confidently identify, avoid, deescalate, and protect yourself from threats, and take down, restrain, or escape from an opponent of any size should a self-defense situation arise.

You will learn:

  • Proven and effective techniques to defense yourself in real life in any situation against attackers of any size
  • How to best identify, avoid, and deescalate self-defense situations
  • Basics and advanced details of blocking, bursting, and escaping
  • Punches (open palm, closed fist, striking sensitive areas)
  • Kicks (front kicks to maintain space, low kicks to off-balance an attacker, and kicks to sensitive areas and pressure points)
  • Knees (knees to the sensitive areas and pressure points)
  • Elbows (elbows for close-quarters combat, striking sensitive areas and pressure points)
  • Escape from grabs, bear hugs, chokes and other grappling holds and locks
  • What to do when the fight goes to the ground
  • Defense from multiple attacker scenarios
  • Weapons defense
  • Mental, emotional, and physical control
  • Heightened awareness
  • Body conditioning
  • Fitness and strengthening
  • Proper form
  • Self-discipline
  • Self-growth
  • And so much more

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

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Learn Many Useful Techniques

Self-defense situations can happen anytime, anywhere, and may encompass numerous scenarios. Through fun and accessible instruction, our experienced, professional instructors will show you what you need to master only the most effective techniques for real people in only the areas of self-defense and martial arts that matters most in real life. 

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You will have the opportunity to develop and master:

Real self-defense for real life

Standup, grappling, and submission techniques

Hand-to-hand combat skills

Defensive techniques

Real-fighting scenarios

Weapons defense

Competitive fighting techniques

And so much more

Group Self-Defense Classes

Group Self-Defense and MMA classes will improve your fitness and reduce stress while learning cutting edge techniques to defend yourself on the street or in the ring. Here are a few of our martial arts classes, led by professional instructors:

  • Kickboxing Classes - Learn the basics and advanced details of this punching and kicking based combat sport in a private kickboxing lesson, or hone your skills with other kickboxing athletes.
  • Krav Maga Classes - Based on middle eastern fighting system, our Krav Maga classes teach a combination of highly effective strikes, bursting, takedowns, restraining techniques, escapes, and weapons defense that are highly efficient in real world situations.
  • Mixed Martial Arts (MMA) Classes - Similar to the popular television combat sport, mixed martial arts classes will combine boxing, wrestling and various martial arts techniques to help you defend yourself in the streets, in the ring or cage while you get a great workout. These MMA classes and private sessions are safe for anyone of any experience level and age. 
  • Brazilian Jiu-Jitsu (BJJ) Classes - Water and Rock’s Jiu-Jitsu classes are based on the Brazilian martial art, which focuses on takedowns, locks, and submission holds. We integrate Judo and other submission wrestling techniques in our private sessions and group classes.
  • Cardio Kickboxing Classes - In-studio, private, and online cardio kickboxing classes are focused on providing a rewarding workout that gets your heart pumping in an exciting and fun way. You’ll be able to get or stay fit while learning real self defense techniques while you do it!
  • HIIT Kickboxing Classes - HIIT (High-Intensity Interval Training) Kickboxing makes use of pad work and other intense whole body workouts in short intervals. These classes will help you improve your physical fitness and health while rolling with the punches.
  • Real Self-Defense Classes - If you’d like to learn real self-defense, and really learn what to do in real life if you had to defense yourself, these self-defense lessons with a professional instructor are the classes for you.

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

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Private self-defense classes

Whether you want to punch pads, relieve stress, or compete at an elite level, our private sessions, led by professional instructors, teach proven and effective techniques in:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense

We offer private sessions:

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

Women's Self-Defense Classes

If you have ever felt uncomfortable walking or traveling alone, now is the time to make your safety a priority. We offer Self-defense classes that aim to help women effectively assess a situation and respond quickly. Your instructor will help you build strength, skill, and confidence to act appropriately in a variety of high-pressure situations.

Each of our women’s self-defense classes and private sessions will focus on teaching you the proper technique and form to safely defend yourself. Techniques include blocking and escaping locks, hugs, and chokes, targeting soft spots of the body, such as the nose, throat, groin, and knees, the most effective ways to strike using open and closed fists, what to do when the fight goes to the ground, weapons defense, and most importantly, how to escape safely. Along with self defense skills, participants can also look forward to gaining necessary body awareness, balance, and coordination.

Above all, the instructors at Water and Rock Studio strive to teach classes and private sessions that are safe, effective and fun. Our women’s self-defense instructors are experienced and skilled in several areas:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense and handling bullies

Our women’s self defense classes and private sessions offered at both of our Burlington Vermont, Philadelphia Pennsylvania, Manhattan New York, and Newton Massachusetts locations, in your home, or anywhere in the world in our premier virtual sessions. We welcome women of all ages and skill levels. No experience is necessary and the classes and sessions are always taught in safe and friendly environments.

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

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Self-Defense Classes for Seniors

We offer classes and private sessions for seniors!

Whether you are in your 50’s, 60’s, 70s, 80s, 90’s or even over 100, we can safely teach you real self-defense and get you in the best mental and physical health of your life at any age!

Our professional and experienced instructors lead senior self-defense classes in:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense

Our instructors take safety seriously. Whether you’re joining us for a yoga class or MMA, we focus on teaching you the proper form and technique to protect your body from injury and to help you increase your fitness level. We work with a range of clients, including seniors and fitness beginners. We offer modifications to ensure that you remain safe throughout each class or program, no matter your age.

You are never too old to get in the best health of your life!

All ages of seniors welcome.

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

kids / teens

We offer classes and private sessions for kids and teens! These self-defense classes will help young adults relieve stress at the punching bag or learn skills to compete at a higher level. Our team of professional instructors deliver classes and sessions in:

  • Kickboxing
  • Krav Maga
  • Mixed Martial Arts (MMA)
  • Brazilian Jiu-Jitsu (BJJ)
  • Cardio Kickboxing
  • HIIT Kickboxing
  • Real self-defense and handling bullies

Kids and teens have special needs developmentally. Our team at Water & Rock Studio can help them meet these needs and deliver fantastic mental and physical health benefits like:

  • confidence
  • body awareness
  • social skills
  • self-control
  • self-regulation
  • flexibility
  • balance
  • strength
  • endurance
  • coordination

You are never too young to start getting into great shape! Kids and teens of all ages and experience levels are welcome. No experience necessary. Taught in a friendly and safe environment.

Taught in a friendly and safe environment.

No experience necessary.

All are welcome!

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Start Mastering Self-Defense and MMA Techniques Today!

If you’re ready to get fit while developing skills that can help you protect yourself and your loved ones, it’s time to get started on your life-changing, body-transforming journey! Our team of experienced self-defense instructors and personal trainers are excited to teach you the techniques to help you feel stronger, safer, and more confident in yourself. Get in touch with Water and Rock Studio to begin your journey today!

contact us with questions or for a free consultation

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