Austin Self Defense classes are designed by a team of top fitness experts and self defense instructors with years of experience in helping students achieve their individual goals. All fitness classes are designed to increase sports performance, improve stamina & endurance, decrease body fat, tone muscles & build confidence.
Classes incorporate: 
- Hand Held & Heavy Bags
- Resistance Bands
- Weights
- Medicine Balls
- Swiss Balls
- Bosu Balls
- Ply metrics & other Sports Conditioning
Because everybody works at their own pace, these classes are perfect for anybody regardless of current athletic ability and cardio stamina.
The body is a fine tuned machine which adapts very quickly to the stresses placed upon it and because of this we incorporate training that continually stresses the body to improve through what’s called interval training.
Interval training has already become well known for its benefits in the professional sports areana. We too incorporate Interval Training into our classes for maximum results. Interval training is exercise which consists of activity at a higher intensity for a period of 
time, followed by low intensity exercise for a period of time. The high intensity training is a period in which you are concerned with pushing yourself beyond your previous limits while the Low Intensity training allows your bodies heart rate to lower and allows for recovery from your previous set. Training in this manner shocks the body into a self recovery mode by which it rebuilds itself during days off thus improving strength & endurance to accomidate the stresses it last remembers which in return pushes your body past those annoying Plateaus. This type of training does an incredible job to burn fat, tone muscles, increase stamina, strength, power, coordination, flexibility, balance, agility & mobility.
The body consists of slow-twitch muscle fibers and fast-twitch muscle fibers. It is very important to work both muscle types! Our high intensity, faster paced training, hit fast-twitch muscle fibers and our slower paced training hits slow-twitch muscle fibers. A good example of how we attack the fast-twitch muscle fibers is through our bag work utilizing punches, kicks & combinations. A good example of how we hit the slow-twitch muscle fibers is through our band work, stability balls, weights & medicine balls. Much of our low intensity training involves Core Training. Core training involves movement of the spine and hips, utilizing the abdominals, low back muscles and all the muscles from the neck down, excluding extremities.
As a new comer your focus is to slowly ramp things up, taking your body to higher and faster extremes in order to stand at the summit and look back on your achievements. With each successive step towards the top, you will add increasingly greater amounts of stress to your body so that you can excel at your own individual pace.
Our classes not only stimulate you physically, they stimulate you psychologically which recharges your positive attitude towards self achievement & satisfaction. Your achievements create an air of confidence in the way your carry yourself in your day to day life and your relationships. If you believe and have the desire….you can achieve!
Try 2 of our fitness classes and you will be convinced that you will achieve your expected goals FAST.
Please bring a towel, water and be prepared for a life changing experience!!!
Our facility is a family oriented and encourages families to train together.
ASD Instructors are CPR-certified by the American Heart Association.
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