TacFit - Mon 03/25/24

Flow Day

Grappler's Toolbox Flow 4 - 20 min

• Squat

• Mountain Climber w/ Double Bow Pull (L, R)

• Bear Walk (x3)

• Reverse Shoulder Roll (L)

TacFit - Fri 0-3/22/24

AMRAP - 20 min

• KB Double Gorilla Thrusters Complex (x3)

• Bridge (R)

• Leg Thread (R) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (R)

• Bridge (L)

• Leg Thread (L) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (L)

TacFit - Thu 03/21/24

4/1 x3 Protocol

Round 1

• Leg Thread Press (x2 R, x2 L)

• KB Double Deadlift Rack (x4)

Round 2

• Flip Dog (x2 R, x2 L)

• KB Double Thruster (x4)

Round 3

• KB Double Gorilla Row (x2 R, x2 L)

• KB Double Deadlift Rack to Thruster (x2)

TacFit - Wed 03/20/24

60/30 *3 x4 Protocol

Leg Thread

• Knee Thread

• Leg Thread

• Leg Thread Press

 Bridge

• Shoulder Bridge

• Shoulder Bridge Vertical

• Shoulder Bridge Touch

 Flip Dog

• Down Dog

• Walk the Dog

• Flip Dog

 KB Double Thruster

• Rack Squat

• Push Press

• Thruster

TacFit - Tue 03/19/24

30/30 *6 x3 Protocol

KB Double Complex

1. Deadlift Rack

   • Deadlift

   • Deadlift

   • Clean to Rack

   • Clean to Rack

   • Deadlift Rack

   • Deadlift Rack

2. Thruster

   • Rack Squat

   • Rack Squat

   • Push Press

   • Push Press

   • Thruster

   • Thruster

3. Complex

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

Wondering what's going on this week at ROL? 🤔 3/17/24

Gi All Levels

Welcome to week #1 - This week our primary focus will be on Guard. We will begin with opening our partners Guard from the sitting position, this will set us up perfectly for the next technique - the Double Under Pass. For the partner who has secured their Closed Guard, we will then go over the Triangle Choke, a powerful and effective Submission. This is an awesome week if you are a Guard player, or if you are just beginning! See you on the mats!

Open Guard Sitting
Double Under Pass
Triangle Choke from Guard

Gi Intermediate

Welcome to week #4 - This week in Gi Intermediate we will be working from Top Control, but more specifically S-Mount Attacks. The S-Mount Position is the perfect position to seek out a variety of powerful and dynamic attacks. Make sure to be there for more from the S-Mount Position. 

Gi Advanced

• 50/50 position

  • Leg Locks (inspired by Chris Wojcik)

NoGi Intermediate

Join us for week #5 - This week in NoGi Intermediate we will focus on Side Control, we have two awesome Side Control Escapes to get through along with a powerful Choke. This week is going to be an awesome week!

• Side Control Escape (re-guard)

• Side Control Escape (single leg)

• Darce Choke from Top Side Control

NoGi Advanced

Week 8: Bottom Half Guard

• Wrapping up Dog Fight series

• Beginning Lower Leg Shift series

Striking

• Boxing Curriculum

  • Straight Series Week 3

    • Lean/Smother Concepts and Combos

We will be incorporating more optional sparring into the classes.  Mouth guards are recommended. and pad work is available for those opting not to spar.

Stand and Drill

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

• Ogoshi

• Seoi Nage

• Tai Otoshi

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 #9 - This week we will be going over a smooth and efficient sequence starting off on our feet with a Self-Defense scenario the Front Kick Defense - Once on the ground we will move on to the Transition from Side to Knee on Belly, and finish off the sequence with the powerful Baseball Choke from Knee on Belly.

Front Kick Defense
Transition from Side to Knee on Belly
Baseball Choke from Knee on Belly

❗❗** 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 Events:

• NoGi Seminar with Chris Wojcik - Saturday, March 23rd at 11 am in place of All Levels class. Chris is a Jeff Serafin Black Belt, a member of the B-Team, and Took 4th at ADCC West Coast Trials among many more accomplishments.
  
  REGISTER NOW

Will you be attending the Chris Wojcik Seminar? Let us know down below!

TacFit - Mon 03/18/24

Grappler's Toolbox Flow 3 - 20 min

• Bridge (L, R)

• Leg Thread (R)

• Down Dog

• Flip Dog (R)

TacFit - Thu 03/14/24

60/30 *4 x3 Protocol

1. Spinal Rock Pike

2. CB Double Swipe

3. Leg Thread Press

4. CB Double Squat Arm Cast

TacFit - Fri 03/15/24

EMOTM - 20 min

•  Leg Thread Press (L)

•  Kong (x2 Forward, x2 Backward)

•  Leg Thread Press (R)

•  CB Double Complex (x2-4)

TacFit Program

It's been great to see the increase in the number of TacFit participants these last few weeks especially with our evening classes.  We've had a few questions about how the workouts are scheduled. 

Mondays are flow days.  Flows are bodyweight movements performed one after another to create a sequence.  We will perform the scheduled flow for 20 minutes.  You can control your work rate (intensity) in these flows.  A flow is essentially the same as an AMRAP (as many rounds as possible) workout.  Those looking to increase the intensity can increase their work rate (without compromising the quality of their reps) and try to complete as many rounds of the flow as possible.  Those looking for a less intense workout can slow down the movements and hold the various positions for active stretch.

Tuesdays are tool days.  We will be incorporating a tool into a workout.  Some of the tools we will be working with are clubbells, kettlebells, the plyo box, medicine balls, pull-up bar, rings, and bands.  We will be alternating between the clubbells, kettlebells, and some combination of the remaining tools.  Clubbells and kettlebells will be staples in our program and will be circled back to every 2 weeks.  On tool days we will work on simple movements (regressions) leading up to compound movements (progressions) and eventually to a complex movement.  While learning the movements we will be utilizing protocols calling for anywhere from 30-60 second work periods with 30 second breaks.  This will allow for ample time to get in the repetitions necessary to learn the movements but also a long enough break period to allow for recovery and processing (coaching).

Wednesdays we will work on the regressions/progressions of the bodyweight movements seen on Monday's flow.  We will also incorporate some of the regressions/progressions from Tuesday's tool exercises.  Like Tuesdays, for the most part, we will be using 30-60 second work periods with 30 second breaks.

Thursdays we will begin to increase the intensity by focusing more on the progressions worked on during the week while lowering the rest time on our protocol.  Your goal is to achieve the progression of each exercise but you will always have the ability to scale down to the regressions when necessary.  An example of a protocol here might be a 45/15 or 20/10 where we are working for 20-45 seconds and resting for 10-15 seconds.

Fridays will be a high intensity day.  We will be using AMRAP's (as many rounds as possible), AFAP's (as fast as possible), or EMOTM's (every minute on the minute) protocols.  An AMRAP will call for us to complete as many rounds of a specific exercise/flow as possible in the allotted time.  An AFAP will call for us to complete a specific number of repetitions of an exercise in the allotted time.  An EMOTM will call for us to complete a specific number of repetitions of an exercise within 1 minute allowing us to use the remaining time within the 1 minute round as our rest period.  Fridays will focus on progressions and/or complex movements worked on throughout the week.

I hope this helps in understanding the schedule in our TacFit program.  For those who have been taking advantage of the TacFit classes, you will notice significant improvements in balance, body mechanics, mobility, and strength.  Your squats will get deeper.  Your ability to hold your own bodyweight up (functional strength) will improve.  Your hip mobility will improve.  Your range of motion will increase.  All this will not only benefit your jiu-jitsu, it will carry over into improvements into your every day life.