Empower Self Defense Phases 1 & 2


New Program!

This course is approved for the following continuing education credits/units:

ACE  2.0

ACSM  20



NASM 1.9 (pending)




The American College of Sports Medicine’s Professional Education Committee certifies that “American Academy of Health and Fitness” meets the criteria for official ACSM Approved Provider status from December 2017 – December 2020.  Providership # 817430


Pricing and Format Options For This Program:

Electronic Format: $199.00  New Program!

If you purchase a program, you will receive emails with links to your program materials. If you don’t see these emails after purchase, please check your spam folder for emails from the American Academy of Health and Fitness.


Empower Self Defense Phases 1 & 2 can be used for multiple purposes. It can be a personal safety self- study guide for the general public. It can be used as a text for a self-defense training course. It can be used as a measurement gauge for other self-defense training programs. This comprehensive self defense training course can be tailored to the specific and individual needs of the client. And, this is what self defense training should be – custom designed because each person has different mental, emotional, environmental and physical characteristics. Every situation encountered is influenced and affected by many variables such as the potentially different mental, emotional, environmental and physical characteristics of the assailant(s).Phase 1 of the course provides detailed information about the four types of awareness and identifies some specific scenarios and considerations that can be improved through heightened levels of awareness. This section provides detailed instruction on evasion movement performance, redirection techniques against strikes and grabs and striking techniques. Phase 2 of the course repeats some of the information about the four types of awareness, but more specifically focuses on how they apply to being grabbed or held by an attacker. This section also includes detailed instruction for self defense against various types of grabs and holds, including loosening techniques, escape techniques, and application of evasion, redirection and striking, and exit techniques. Combining Phases 1 and 2 then provides a more comprehensive look at combining the physical skills taught in Phases 1 and 2 into more complex, yet still simple, realistic and practical self defense counter attacks.

This continuing education home study course is offered to you in a distance-learning format. The goal of Empower Self Defense Phases 1 & 2 is to provide a solid base of knowledge for the development of safe and effective classes. Information and instructional tools required to properly teach movements and techniques are provided for the prospective instructor. The ultimate goal is to provide instructors with the knowledge and skills required to lead safe workouts in which each movement is utilized to the fullest extent to positively stress the body and achieve the desired exercise program objectives…  a motivating, safe and effective exercise routine.

Certified health and fitness professionals holding more than one certification may obtain CECs/CEUS for all approved certification organizations (see list above) for which they need continuing education at no additional cost.

Course Objectives

  • Identify and explain the four types of awareness, as they relate to personal security training (mental, emotional, environmental, and physical).
  • Develop and enhance the individual’s mental awareness in order that he/she may recognize and avoid or more effectively deal with potential or real conflict.
  • Create a level of emotional awareness that provides an individual with the specific knowledge and skills required to be cognizant of and respond properly to his/her own emotional state and the emotional state of those who he/she are interacting with, in order to provide the responses that promote personal safety.
  • Provide the individual with the knowledge and skills to recognize, evaluate and respond to the environment in which they must perform work activities, as well as daily routines.
  • Demonstrate and perform basic self defense strategies and techniques.
  • Outline basic personal safety concepts, strategies and techniques related to strikes and movements.
  • Identify an individual’s physical strengths and weaknesses, in relation to physical self defense technique performance, including the “fight or flight” decision-making process.
  • Progressively teach and practice basic self defense strategies and techniques.
  • Provide the participant with the ability to teach basic self defense concepts.
  • Provide information about and instruction on specific methods of cardiovascular training that would be required for and enhance the performance of physical self defense-type activities.
  • Demonstrate safe and proper muscular system endurance, strength and power conditioning exercises specific to self-defense technique and movement training.
  • Explain how to apply the concept of Progressive Overload to self-defense training and conditioning.

Course Materials

Electronic format — The Empower Self Defense Phases 1 & 2  package with online test includes the 452-page manual that comes in PDF format with study guide questions at the end of each chapter, plus online videos totaling nearly 4 hours. Note: This course package is made available for immediate access and download after purchase. All materials for this electronic format course are available electronically. Nothing is mailed.

Table of Contents

Table of Contents:

  • Dedication & acknowledgement
  • What you will learn
  • How to use this book
  • Disclaimer & liability advisement
  • Phase 1 overview
  • Phase 1 self defense training introduction
  • Why learn self defense?
  • Legal liability
  • Fitness training vs. self defense training
  • Preparation for & understanding the potential
    consequences of conflict
  • Principles of personal security
  • Body language
  • Awareness – the offensive weapon
  • Physical instruction
  • General
  • Balance
  • Distancing
  • Individual joint movement vs. Full body integration
  • Technique quality vs. Quantity
  • Movement / technique strength & power
  • Stance – the starting position
  • Evasion movements
  • Technique training & conditioning – general
  • Elbow strike
  • Palm heel strike
  • Knee strike
  • Front kick
  • Side kick
  • Blocking
  • Evasion movements
  • General body conditioning information
  • Primary strike target area table
  • Phase 2 Overview
  • Phase 2 Self defense training introduction
  • Martial arts training vs. self defense training
  • Legal liability
  • Awareness – quick review
  • Preparation for self defense against grabs & holds
  • Physical instruction
  • Distancing
  • Individual joint movement vs. Full body integration
  • Technique quality vs. Quantity
  • Movement / technique strength & power
  • Progressive overload
  • Physical technique
  • Chokes
  • Shoulder grabs
  • Lapel grabs
  • Hammerlocks
  • Full nelson
  • Head locks
  • Bear hugs
  • Hair grabs
  • Wrist/arm grabs
  • Summary points
  • Appendix
  • Phase 1 & Phase 2 – Putting it all together
  • Chokes
  • Headlocks
  • Shoulder grabs
  • Bear hugs
  • Functional cardiovascular conditioning for self defense
  • Functional conditioning for muscular endurance,
    strength & power
  • Conclusion
  • Bibliography
  • Author’s credentials

Return Policy

If you’re not completely satisfied with your prepaid purchase, contact AAHF at 800.957.7348 to discuss a return. The return must be within 30 days of the date of receipt of your shipment. Study materials and educational resources must be received in original condition. All return shipments must be sent via USPS Priority Mail for tracking purposes to 7205 Sampal Place, Springfield, Virginia 22152. Upon receipt of the returned materials, the American Academy of Health and Fitness (AAHF) will refund full credit, excluding shipping/handling. Credit will be applied to the appropriate credit card via PayPal. We do not accept returns on online products, e-books, videos, CD/DVD-ROMs, and DVDs.

The American Academy of Health and Fitness reserves the right to discontinue the sale and/or support of any of its continuing education courses. Notification of such will be given six months prior to discontinuance to allow for course completion and testing. No refund will be given for courses that are discontinued.

Additional Information

Different professional organizations offer continuing education credits, most commonly called CECs (continuing education credits) and CEUs (continuing education units). Most CECs/CEUs require one contact hour of professional activity for one credit. Example conversions are: ACE, NSCA and NASM: 0.1 = 1.0 contact hour; ACSM, BOC, ISSA, WITS and YMCA: 1.0 = 1.0 contact hour.