Here’s a little imagination and mental planning. You’re at open mat, and you’re going against your mat nemesis (whomever that is, name them if you’d like), and the round goes exactly how you planned it. You hit a takedown, control and then get the submission. What is the takedown that you used?
Fitness Workout Plan - EMOM all week long
Monday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows
Tuesday - CORE
Min 1: 20 Russian Twists
Min 2: 20 sec Rack Hold
Min 3: 10 Plank Drags
Min 4: 20 sec Plank Hold
Wednesday - LEGS
Min 1: 12 Goblet Squats
Min 2: 15 Swings
Min 3: 10 Reverse Lunges
Min 4: 10 Deadlifts
Thursday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows
Friday - CORE
Min 1: 20 Russian Twists
Min 2: 20 sec Rack Hold
Min 3: 10 Plank Drags
Min 4: 20 sec Plank Hold
Saturday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows
Adult Program Curriculum - 5/17/26
Welcome to a New Week in the Adult Program!
Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!
Adult Gi Fundamentals:
A (Mon/Wed)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
White Belt Must Know
Adult Gi Intermediate with Professor Thomas - Week 23:
Takedown: Ouchi Gari
Ground: Control and Attacks from Knee on Belly
Adult NoGi Intermediate with Professor Thomas - Week 23:
Takedown: Ouchi Gari
Ground: Control and Attacks from Knee on Belly
NoGi Study with Coach John:
High-wrist guillotines and finishing mechanics
Striking with Coach Johnny - Week 6:
Boxing: Overhand Punch, Numbers 6-9, Blocking Hooks
Kickboxing: Knee Technique, Knees on Thai Pads (Hook Knee-Cross Knee)
Combo: The Switch It Combo
Fitness with Professor Thomas:
❗❗** Announcements **❗❗
Seminar with Robert Drysdale
Closed Guard Workshop with Prof Russ
When: June 13th @ 11AM
ROL KIDS SUMMER CAMP
Kids Program Curriculum - 5/16/26
Welcome to a New Week in the Kids Program!
Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!
Little Kids:
Week 14
Mat Chat: Rules
Kids Fundamentals:
Week 14
Mat Chat: Rules
Teens Fundamentals:
A
B
Kids Intermediate:
Week 20 - Back Control - Transitions
Takedown: Headlock Escapes (without strikes)
Kids Competition Class:
Week 13
NOGI uniform - Snap Downs, Double legs, sprawls, & Sit-outs
Kids/Teens Striking:
Week 6
Boxing: Lead hook / Rear Hook
Kickboxing: Switch kick from southpaw stance
Combo: The Hemmers Combo
Mat Chat: Be Persistent
What is an obstacle you had to overcome in order to improve your jiu jitsu?
Kids Program Curriculum - 5/10/26
Welcome to a New Week in the Kids Program!
Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!
Little Kids:
Week 14
Mat Chat: Strengths
Kids Fundamentals:
Week 14
Mat Chat: Strengths
Teens Fundamentals:
A
B
Kids Intermediate:
Week 19 - Back Control - Transitions
Takedown: Headlock Escapes (without strikes)
Kids Competition Class:
Week 12
Gi Uniform - Balance and Base versus Grips and Trips
Kids/Teens Striking:
Week 5
Boxing: Parrying Straight Punches & Synch-Up Flow
Kickboxing: The Switch Kick
Combo: The Hemmers Combo
Mat Chat: Be Persistent
Adult Program Curriculum - 5/10/26
Welcome to a New Week in the Adult Program!
Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!
Adult Gi Fundamentals:
A (Mon/Wed)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
White Belt Must Know
Adult Gi Intermediate with Professor Thomas - Week 22:
Uchi Mata
Attacks from Side Control
Adult NoGi Intermediate with Professor Thomas - Week 22:
Uchi Mata
Attacks from Side Control
NoGi Study with Coach John:
Early and late defenses against partners sitting through to guard from Front Headlock.
Striking with Coach Johnny - Week 5:
Boxing: Upper Cuts & Two-Punch Series w/ Double Jab
Kickboxing: Cross-Lead Kick / Lead Hook-Rear Kick
Combo: The Sticks Combo
Fitness with Professor Thomas:
❗❗** Announcements **❗❗
Seminar with Robert Drysdale
Closed Guard Workshop with Prof Russ
When: June 13th @ 11AM
ROL KIDS SUMMER CAMP
Fitness Workout Plan 5/8/26
Monday - Full Body - AMRAP
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
Tuesday - Core - 60/30
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds
Wednesday - Legs - AMRAP
KB Frw Lunge
KB Squat
KB ATW + Toss over
KB Rev Lunge
Thursday - Full Body - AMRAP
5 KB Swing
5 KB Clean
5 KB Press
5 KB Squat
Friday - Core - 60/30
KB Half Kneeling Throw Over R
KB Plank Saw
KB Half Kneeling Throw Over L
KB Hollow Hold
Saturday - Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through
On April 14, Scott Tresch taught an outstanding seminar focused on controlling situations and building a strong foundation in Jiu Jitsu. The workshop emphasized core principles, positional awareness, and fundamental concepts that are essential for long-term growth in the art.
A must-see for all beginners looking to develop confidence, understanding, and a solid base in their Jiu Jitsu journey.
Seminar is now available on RŌL TV - https://rolacademy.tv/programs/2026-04-18-scott-tresch
What’s up everyone in BJJ land. I’ve been thinking and that can be dangerous but in all seriousness. I was wondering. Do you isolate techniques, and perfect them individually or do you work on the what ifs? And then do you drill them, connecting them into a system? What’s worked best for your game?
I know for myself. When I started it was one move. But watching the upper belts destroy me consistently there had to be a trick. Right? A system…
But what it turned out for me was journaling, recording myself, and asking them questions all this helped. But it wasn’t everything.
So I took my fav submission and worked backwards and forwards till I uncovered all the strengths and weaknesses. Putting myself in the most vulnerable positions and not so vulnerable.
Eventually or organically it all fit together into a flow. But that was one position and there are so many out there to make our own.