This week for ROL KIDS!  5/19/24

Little Kids

Welcome to week #4 - This week in Little Kids we will be teaching the students how to successfully defend against a tackle. This will teach the kids the opportunity to use the Sprawl technique to their advantage. 

Tackle Defence

Kids All Levels

Welcome to week #4 - This week in Kids All Levels we will be teaching the kids two techniques that flow together to make the perfect sequence. Starting with the Tackle Defense, this will set them up to be able to take their partners back with ease utilizing the Transition from Turtle to Back Control.

Tackle Defense

Transition from Turtle to Back Control

Kids Intermediate

Welcome to week #10 - This week in Kids Intermediate the kids will be working from on their feet with the Bearhug Escape (without arms) - Once they've done enough repetitions on their feet we will move to the ground working on the transition from Guard to Back Control.

Bearhug Escape (without arms)

Transition from Guard to Back Control

Kids Advanced

Join us for week #18 - This week in Kids Advanced the focus will be on going over different set-ups for Triangles from Top Control

• Triangle set-ups from Top Control

Mat Chat Topic: Self-Defense

Game of the week: Steal the Bacon

❗❗** Announcements **❗❗

Upcoming All Levels to Intermediate and Intermediate to Advanced testing

When: May 25th @ 1pm

All Levels to Intermediate Requirements:

Age 8+ 

Grey Belt

Passing Grade is 70%

Intermediate to Advanced Requirements:

Age 10+ 

Grey / Black Belt

UPCOMING TEAM COMPETITION: 

- Grappling Industries -

Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL

When: July 13th

REGISTER NOW 

TacFit - Wed 05/22/24

Bodyweight Day

Protocol: 30/30 *6 x3

1. Forearm Plank

2. Shoulder Bridge

3. Knee Thread

4. Shoulder Bridge Crunch

5. Leg Thread

6. Spinal Roll

TacFit - Tue 05/21/24

Tool Day - Kettlebell

Protocol: 30/30 *4 x2

1. Swing

2. Clean to Rack

3. Goblet Squat

4. Pivot Press

5. Bent Leg RDL

Protocol: 4/1 x2

1. 2H Kettlebell Complex

Wondering what's going on this week at ROL? 🤔 5/19/24

Gi All Levels

Welcome to week #10 - This week at Gi All Levels, we're diving into the intricacies of the Guard position. With its vast array of submissions, sweeps, and defensive techniques, the Guard is a cornerstone of effective grappling. We'll start off with the Arm Lock from Guard, move on to the Pendulum Sweep from Guard, and finish with the Pendulum - Arm Lock from Guard. Prepare for a dynamic and engaging week of training at Gi All Levels!

• Arm Lock from Guard

• Pendulum Sweep from Guard

• Pendulum - Arm Lock from Guard

Gi Intermediate

Welcome to week #13 - Guard - Guard Passing Sitting

Gi Advanced

Welcome to week #4 - Guard Passing 

• Craig Jones inspired passes

• Knee Cut

• Smash Pass

NoGi Intermediate

Join us for week #14 - Guard

This week in NoGi Intermediate, we're diving into the Guard position. Prepare to elevate your submission game with a series of focused techniques, including the Triangle Choke from Guard, the Arm Lock from Guard, and the Reverse Arm Lock from Guard. Looking forward to seeing you on the mats!

• Triangle Choke from Guard

• Arm Lock from Guard

• Reverse Arm Lock from Guard

NoGi Advanced

Week #17

• Submission Defense/Escapes

• Week 4

• Triangle - Closed Guard

Striking

• Kickboxing Curriculum

• Roundhouse Series

• Roundhouse feints and combinations

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Arm-Drags

No need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!

Womens 

Welcome to week #18 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next. It’s going to be an awesome week!

Drop Seoi Nage
Side Control Escape (double under)
Turtle Escape (sit-out)

❗❗** Announcements **❗❗

Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels

CHECK IT OUT

UPCOMING Team Competition

- Grappling Industries -

REGISTER NOW

When: Saturday, July 13th

Where: Oak Lawn Pavilion

Early registration - $90 thru June 29

TacFit - Mon 05/20/24

Flow Day

Protocol: 20 min

FlowFit Flow 4 - Spinal Roll Leg Thread

• Spinal Roll x3

• Bridge

• Leg Thread (L)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (R, L)

• Bridge

• Leg Thread (R)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (L, R)

• Bridge

TacFit - Friday 5/17/24
Protocol: EMOTM

8x Lunges
8x 2HCB swings
8x Pull Plank

TacFit - Thu 05/16/24

Combo Day - Bodyweight & Clubbell

Protocol: 45/15 *5 x4

1. CB 2H Lat Bridge Pull

2. Double Clubbell Alternating Inside Circles

3. Spinal Rock Pike

4. Double Clubbell Mills

5. Pull Plank Knee

Wondering what's going on this week at ROL? 🤔 5/12/24

Gi All Levels

Welcome to week #9 - This week's focus at Gi All Levels revolves around mastering the Guard position. Guard offers a plethora of options for submissions, sweeps, and defensive maneuvers. We'll kick things off with the Kick-up from Full Guard, followed by the Cross Choke from Guard, and wrapping up with the Baseball Choke from Guard. Get ready for an exciting week ahead at Gi All Levels!

• Kick-up from Full Guard

• Cross Choke from Guard

• Baseball Choke from Guard

Gi Intermediate

Welcome to week #12 - Guard - Guard Passing Standing

Gi Advanced

Block 2 - Guard Passing 

• Week 3 - Leg Locks

  • TJ Pass

  • De la Riva Pass to Heel Hook

NoGi Intermediate

Join us for week #13 - Half Guard

Join us this week in NoGi Intermediate as we delve into the intricacies of the Half Guard position. With a diverse range of techniques lined up, we're here to elevate your passing and submission game to new heights. See you on the mats!

• Over/Under Pass from Top Half

• Over/Under Knee Bar from Top Half

• Butterfly Sweep from Bottom Half

NoGi Advanced

Block 2 - Submission Defense/Escapes

• Week 3 - Kimura - Closed Guard

Striking

• Kickboxing Curriculum

• Roundhouse Series Recap

• Drills and Pads w/ Defense and Counters

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Arm-Drags

No need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!

Womens 

Welcome to week #17 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next. It’s going to be an awesome week!

Head Lock Escape (bend-down)
S-Mount Lapel Choke
S-Mount Escape

❗❗** Announcements **❗❗

Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels

CHECK IT OUT

UPCOMING Team Competition

Grappling Industries 

REGISTER NOW

When: Saturday, July 13th

Where: Oak Lawn Pavilion

Early registration - $90 through June 29

Womens Self Defense Workshop

When: June 1st 12-2PM

Where: RŌL Academy

No experience necessary 

REGISTER NOW

TacFit - Wed 05/15/24

Bodyweight Day

Protocol: 30/30 *4 x5

1) Bridge

• Shoulder Bridge

• Shoulder Bridge Touch

• Shoulder Bridge Reach

2) Pull Plank

• Pull Plank Knee

• Pull Plank Knee Extension

• Pull Plank

3) Pike

• Shoulder Bridge Crunch

• Spinal Rock Basic

• Spinal Rock Pike

4) Lunges

• Static Lunge (alternate every 3)

• Front Lunge

• Reverse Lunge