SELF-DEFENSE FOR WOMEN
A SAFE, EMPOWERING SELF-DEFENSE PROGRAM COMBINING FITNESS, STRIKING, AND GRAPPLING
A self-defense program designed specifically for women, combining
practical techniques, physical conditioning, and mental awareness to build
real confidence and personal safety.
This program blends effective movements from Brazilian Jiu-Jitsu, MMA, and striking disciplines, focusing on realistic situations and controlled training. The goal is not competition, but preparedness — learning how to protect yourself, manage distance, escape dangerous positions, and stay calm under pressure.
At Frota Academy, women train in a supportive and empowering environment, guided by experienced instructors who understand both technique and safety. Classes emphasize efficiency over strength, making the program accessible to beginners while still challenging and rewarding for those with prior experience.
Beyond self-defense skills, this program enhances fitness, coordination, and self-confidence. Each session is structured to help you feel stronger, more aware, and more capable — both on and off the mat.
Whether you are new to martial arts or looking for a practical, empowering way to train, the Self-Defense for Women program will help you develop the tools and mindset to feel safe, confident, and in control.
This program blends effective movements from Brazilian Jiu-Jitsu, MMA, and striking disciplines, focusing on realistic situations and controlled training. The goal is not competition, but preparedness — learning how to protect yourself, manage distance, escape dangerous positions, and stay calm under pressure.
At Frota Academy, women train in a supportive and empowering environment, guided by experienced instructors who understand both technique and safety. Classes emphasize efficiency over strength, making the program accessible to beginners while still challenging and rewarding for those with prior experience.
Beyond self-defense skills, this program enhances fitness, coordination, and self-confidence. Each session is structured to help you feel stronger, more aware, and more capable — both on and off the mat.
Whether you are new to martial arts or looking for a practical, empowering way to train, the Self-Defense for Women program will help you develop the tools and mindset to feel safe, confident, and in control.
— High-energy, full-body workouts designed to build strength
and confidence
— Practical self-defense techniques drawn from Brazilian Jiu-Jitsuand MMA
— Focus on real-world situations without hard sparring or unnecessary risk
— Supportive, experienced instructors in a women-focusedtraining environment
— Training that improves fitness, coordination, and mental resilience
— Practical self-defense techniques drawn from Brazilian Jiu-Jitsuand MMA
— Focus on real-world situations without hard sparring or unnecessary risk
— Supportive, experienced instructors in a women-focusedtraining environment
— Training that improves fitness, coordination, and mental resilience
— You have zero martial arts experience.
— You have trained martial arts before.
— You don’t know how to react in a threatening situation.
— You want practical, realistic self-defense skills.
— You have trained martial arts before.
— You don’t know how to react in a threatening situation.
— You want practical, realistic self-defense skills.
— Shorts/ Leggings
— T-Shirt
— Gloves
— Kimono (as the course progresses)
— T-Shirt
— Gloves
— Kimono (as the course progresses)
