What the training is for, and what it cannot promise
Self-defence training aims to give you more choices in a frightening moment: to see a problem coming, to say no clearly, to break loose and to get away. It teaches through repetition, so that the skills are still there when your heart is pounding.
Real incidents vary too much for any course to promise you will come out unharmed, and an honest coach says so in the first session. A course that claims otherwise is a warning sign. RPM's Ladies section is the women-only space where its combat and self-defence coach works. This guide explains the training itself.
The four strands of a sound course
- Awareness and avoidance: noticing what is around you in places such as car parks and lifts, and acting on a bad feeling by leaving early. Many courses spend more time here than newcomers expect.
- Boundaries and voice: a firm spoken no, a stance that keeps distance, and both practised out loud until they stop feeling awkward.
- Escapes: releasing wrist grabs, clothing grabs, holds from behind and pins on the ground, using angles and timing rather than strength.
- Striking to get away: a few simple strikes drilled on pads, always aimed at making a gap to run through, never at winning a fight.
Inside a typical session
Formats differ between coaches, but most sessions move from slow technique to a little pressure.
| Part | What happens | Why it is there |
|---|---|---|
| Warm-up | Movement, footwork and light pad contact | Raises the heart rate and rehearses the stance |
| Skill block | One escape or strike, broken into steps | Learning it slowly is what lets it work at speed later |
| Partner drill | The same skill against a cooperative partner, then light resistance | You feel the technique working against a real body |
| Pad round | Strikes on pads held by the coach or a partner | Builds power, and the confidence to hit hard |
| Scenario | A short, agreed situation that joins voice, escape and exit | Puts the strands together under mild pressure |
| Debrief | Questions, and one thing to practise | Turns a session into a habit |
Contact, consent and pace
Self-defence involves being grabbed and held, which feels very different from a fitness class. A good coach manages that with care:
- explains each drill before anyone touches you, and asks before making contact
- pairs women by size and experience, and adds resistance gradually
- agrees a word or a tap that stops a drill at once, and honours it every time
- lets you sit out any drill without needing a reason
If a drill brings back distressing memories, step out. You can tell the coach as much or as little as you choose, and speaking to a counsellor or your doctor is an option too.
Self-defence, fitness boxing and combat sports compared
| Self-defence course | Fitness boxing | Combat sport club | |
|---|---|---|---|
| Main aim | Avoiding and escaping danger | Fitness through bag and pad work | Competing, or training like a competitor |
| Partner contact | Grabs and holds at an agreed level | Mostly pads, with little body contact | Regular contact, often including sparring |
| What you practise | Awareness, voice, escapes and simple strikes | Punching technique and conditioning | The full skill set of the sport |
| Fitness | Some, though it is not the aim | A large part of the point | Comes with the training |
Many women do two of these: fitness boxing for conditioning and a self-defence course for the specific skills. Women-only or mixed boxing classes covers the boxing side of that choice.
What to ask a coach first
- What does a first session cover, and how much partner contact is involved?
- Who will I drill with: other women, the coach or both?
- How are partners matched, and how is resistance increased over the weeks?
- Is there an outline of what the course covers from start to finish?
- What happens if I need to sit a drill out?
- Do you promise any outcome? The honest answer is no.
Self-defence and combat fitness in RPM's Ladies section
RPM's coach roster lists Imen Hasnaoui as the combat and self-defence coach in the Ladies section, the club's women-only space on Level 4 of AD HUB Sports Complex in Al Manhal. RPM has not published a self-defence timetable, so ask the team whether sessions are running, whether they are group or private, and where they take place.
Fitness boxing at RPM, meaning bag work, pad work and conditioning, runs in the Mixed section's functional area, where the heavy bags are. Ask about sparring, which is never promised. Your tier decides which sections you can use, so confirm it covers the Ladies section.
- Ask whether teenage girls can join, and from what age. Youth fitness at RPM runs under a coach's supervision, with a parent or guardian arranging and approving it.
- Ask about dress guidance if you train in modest clothing.
- Book a free guided tour of the Ladies section and ask to meet the coach.
Questions, answered.
Is a certain fitness level needed to start?
No. A good course scales the drills to you, and fitness improves as you train. If you have a heart condition, an injury or are pregnant, get clearance from your doctor first.
Will I have to spar?
Self-defence courses rely on drills and pads far more than on sparring. Ask the coach how much contact a session involves before you book.
Can it work against someone bigger and stronger?
Techniques built on angles, timing and escape are designed for that situation, but no technique works every time. The training improves your options and your confidence. It cannot promise an outcome.
How long before the skills feel natural?
It varies. Many courses run over several weeks because escapes only become automatic through repetition, and occasional refreshers keep them that way.