What is more important for jiu jitsu, strength or flexibility?
March 07
Fitness Workout Plan 3/9/26
Monday - Cancelled
Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up
Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover
Thursday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up
Friday - 60/30
KB Curl to Thruster
KB Shoulder Toss-over
KB Swing
KB Halo to Pullover
Saturday - AMRAP
8 KB DL to Front Raise
8 KB Alt Swing
8 KB Squat Press Out
8 KB Clean R+L
8 KB Throw Over R+L
March 07
Kids Program Curriculum - 3/8/26
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 5
Mat Chat: Community and Team
Kids Fundamentals:
Week 5
Mat Chat: Community and Team
Teens Fundamentals:
A
B
Kids Intermediate:
Week 9 - Side Control - Escapes
Takedown: Bearhug Escape (without arms)
Kids Competition Class:
Week 5
Reviewing our results, analyzing and reinforcing what we did well, and breaking down our opportunities to improve and drilling to build better habits.
Kids/Teens Striking:
Week 8
Boxing: The Overhand Punch
Kickboxing: Low Kick, Switch Kick (Body)
Combo: The Holland Combo
Mat Chat: Be Brave, Be Different
March 07
Adult Program Curriculum - 3/8/26
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 14:
Tai Otoshi and Choke Attacks from Half Guard
Adult NoGi Intermediate with Professor Thomas - Week 14:
Tai Otoshi and 50/50 Guard Passing
NoGi Study with Coach John:
Bottom Half Guard
Defensive options to escape chest to chest, flattened out on bottom.
Lockdown and butterfly escapes.
Striking with Coach Johnny - Week 8:
Boxing: Slip: Technique, Numbers + Slip
Kickboxing: Front Kick: Technique, Numbers/Walking + Front Kicks
Combo: 1 Liver Low / Check It
Fitness with Professor Thomas:
❗❗** Announcements **❗❗
NOGI Workshop with Marc Hansen
When: 3/7 @ 11AM
ROL KIDS SUMMER CAMP
in 🥋 jiu-jitsu-talk
March 01
• Edited (Mar 01, 2026)
What’s up everybody? I was wondering when you step onto the mat for a sparring session, what’s your mindset? Survival and defense? Hunting submissions? Working on specific positions, methods? Or just rolling and reacting? Or something entirely different?
For me, I’ve confronted this question every time. Survival, has been my default at all costs. I’ve found when attacking I get submitted or put into bad positions. So I work on my control. My intention is to roll to my partners body type. Take space away or give it. Get on their back or their side or attack where they’re not defending. I’m mostly defense and maintain base.
Besides those and many other thoughts I have a plethora of things I’m working on. Besides making it fun and not staying in my head.
Above all, after I step off the mat like I stepped onto it. I acknowledge that I am very fortunate to be doing this hard thing at my age. OSSS.
February 28
• Edited (Mar 02, 2026)
Kids Program Curriculum - 3/1/26
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 4
Mat Chat: Self-Defense
Kids Fundamentals:
Week 4
Mat Chat: Self-Defense
Teens Fundamentals:
A
B
Kids Intermediate:
Week 8 - Guard - Passing
Takedown: Osoto-gari
Step Through
Kids Competition Class:
Week 4
Sparring for Points
Mat Chat: SATURDAY COMPETITION
Kids/Teens Striking:
Week 6
Boxing: Uppercuts
Kickboxing: Round Kicks on Thai Pads
Combo: The Holland Combo
Mat Chat: Focus Your Time
February 28
• Edited (Mar 02, 2026)
Adult Program Curriculum - 3/1/26
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 13:
Tai Otoshi and Knee Cut Passing
Adult NoGi Intermediate with Professor Thomas - Week 13:
Tai Otoshi and Kimura Locks
NoGi Study with Coach John:
Bottom Half Guard
Defensive options to escape chest to chest, flattened out on bottom
Striking with Coach Johnny - Week 7:
Boxing: Rolls - Single punch, 2 punch series
Kickboxing: Numbers with Knees, Walking Knee Drill
Combo: The 1 Body Combo
Fitness with Professor Thomas:
❗❗** Announcements **❗❗
NOGI Workshop with Marc Hansen
When: 3/7 @ 11AM
ROL KIDS SUMMER CAMP
February 28
• Edited (Mar 01, 2026)
Fitness Weekly Plan - 3/2/26
Monday - AMRAP
16 KB Hand to Hand Swings
8 KB Rows R
8 KB Rows L
16 KB Squats
8 Clean and Press R
8 Clean and Press L
Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up
Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Kettlebell Swing
KB Halo to Pullover
Thursday - Cancelled
Friday - Cancelled
Saturday - Cancelled
in 🥋 jiu-jitsu-talk
February 23
What is your favorite guard to play and why?
For me it is half guard which has a bunch of sub-sets within half guard itself. My game can stay close to the same between No-Gi or Gi and I don't lose a large subset of my game immediately without the grips. It doesn't matter how large my opponent is, I can always wrap my legs around 1 of their legs. It can slow the game down which is needed when going against good athletes. Many more.
Also my class is starting up today, Monday 2/23 for No-Gi Study and we will be working on bottom half guard for those interested!
February 21
Kids Program Curriculum - 2/22/26
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 4
Mat Chat: Self-Defense
Kids Fundamentals:
Week 3
Mat Chat: Self-Defense
Teens Fundamentals:
A
B
Kids Intermediate:
Week 7 - Guard - Passing
Takedown: Osoto-gari
Kids Competition Class:
Week 3
Connecting takedowns and guard passing
Mat Chat: Timing & Transitions
Kids/Teens Striking:
Week 5
Boxing: Parrying Straight Punches & Synch-Up Flow
Kickboxing: The Switch Kick
Combo: The Hemmers Combo
Mat Chat: Be Persistent