Fitness Lesson Plan - 1/18/26
Join me for an awesome workout 💪
1/19 Monday AM - AMRAP
8 KB Thrusters
10 CB Swipes
12 KB Swings
14 Shoulder Taps
1/23 Friday AM and PM - 60/30 *4x5
KB Lunges
CB Side Gama Casts
CB Flag Squads
KB Swings
Adult Program Curriculum - 2/1/26Welcome 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)Single Leg Take Down Defense Top Control Escape (trap, bridge and roll)**Top Control Escape (post counter) - Knee InsideB (Thur/Sat)Jab Defense*Top Control Escape (post counter) - Hip EscapeCross Choke from Top Control* One Stripe** Two Stripes***Three Stripes**** Four StripesWhite Belt Must KnowAdult Gi Intermediate with Professor Thomas - Week 9:Grip Fighting and Half Guard RetentionAdult NoGi Intermediate with Professor Thomas - Week 9:Tani Otoshi and Under-hook Control from Half GuardAdult Gi Study with Professor Russ:Intro to Spider GuardStriking with Coach Johnny - Week 3:Boxing: Hooks (Lead - Rear) - Single Punch SeriesKickboxing: Cross-Lead Kick - Walking Round KickCombo: Dutch Drill - Part 1❗❗** Announcements **❗❗Coach Pete Side Control Workshop (Gi)When: Feb 7th @ 11FULL EVENT LIST HERE
Fitness Workout Plan - 2/1/26Monday 10AM - AMRAP Progressive - Thomas2 CB Suing2 CB Cast2 CB Goma Cast2 CB Flag Press2 CB Park Squat2 ComplexMonday 5PM - 30/30 - RajKettlebell one arm row Mountain climbers Kettlebell swings Body weight squatTuesday 8:15AM - 60/30 - RajKB farmer carry Reverse lunges Walking inchworms Body weight squat jumpTuesday 10AM - 60/30 - Thomas2CB SwipeKB Halo + Curl up2CB SquatsKB ATW + Shoulder CurlWednesday 5PM - 60/30 - RajKB Clean to Squat KB Overhead Press Reverse Lunges KB Offset Push upThursday 8:15AM - 30/10 - RajSuit Case Carry Reverse Lunges Deadlift High Pull Lunge PressThursday 10AM - 60/30 - ThomasKB SwingCB SwipesKB CleansCB Gama CastsFriday 10AM - Kettlebell Complex 25 - Thomas5 KB Rows 5 KB Swings 5 KB Cleans5 KB Thrusters 5 KB ATWFriday 5PM - AMRAP Progressive - Thomas2 CB Swing2 CB Cast2 CB Goma Cast2 CB Flag Press2 CB Park Squat2 ComplexSaturday 10AM - 60/30 - Raj KB Goblet Squat Good Mornings KB Lunge w/rotation Russian Twist
January 17
January 17
Kids Program Curriculum - 1/18/26
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 13
Mat Chat: Being Responsible
Kids Fundamentals:
Week 13
Mat Chat: Being Responsible
Teens Fundamentals:
A
B
Kids Intermediate:
Week 32 - Top Control - Submissions
Takedown: Single Leg Takedown (lift & drive)
Kids Competition Class:
Week 11 - Playing for Points
Mat Chat: Understanding Points
Kids/Teens Striking:
Week 1
Boxing: Stance, Guard, Movement
Kickboxing: Roundkick (Fundamentals)
Combo: The Sticks Combo
Mat Chat: How You Think Is Everything
January 17
Adult Program Curriculum - 1/18/26
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
Adult Gi Intermediate with Professor Thomas - Week 7:
Deeper Understanding of Deep Half Guard
Adult NoGi Intermediate with Professor Thomas - Week 7:
Deeper Understanding of Deep Half Guard
Adult Gi Study with Professor Russ:
Passing Lasso Guard pt 2
Striking with Coach Johnny - Week 1:
Boxing: Stance, Guard, Movement, Gallop Step
Kickboxing: Round Kick (Fundamentals)
Combo: The Back-Em Up Drill
❗❗** Announcements **❗❗
RŌL FAMILY OUTING
When: Sunday 1/18 from 3-7pm (show up when you can)
Where: Winter Wonderland Ice Rink (15600 West Ave. & Fun Drive, Orland Park, IL 60462)
(ALL PARTICIPANTS ARE RESPONSIBLE FOR THEIR OWN FEES ASSOCIATED WITH ICE SKATING)
UFC NIGHT
When: Saturday January 24th
Bring a Dish to share!
in 🥋 jiu-jitsu-talk
January 11
What is one win you had in the past week? Big or small, on or off the mats.
I think motivation and confidence can really dip when we stop seeing or recognizing the little improvements we are making in our lives or on the mats.
January 10
Instructors and Coaches - If you could go back in time and have a conversation with your white belt self, what would you tell yourself about the journey ahead?
🤔💭
January 10
• Edited (Jan 10, 2026)
Kids Program Curriculum - 1/11/26
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 11
Mat Chat: Strengths
Kids Fundamentals:
Week 11
Mat Chat: Strengths
Teens Fundamentals:
A
B
Kids Intermediate:
Week 31 - Top Control - Submissions
Takedown: Single Leg Takedown (lift & drive)
Straight Arm Lock from Top Control
Kids Competition Class:
Week 12 - Playing for Points
Mat Chat: Understanding Points
Kids/Teens Striking:
Week 12
Boxing: Numbers (1-5)
Kickboxing: Numbers w/ Round Kicks
Combo: The Bas Combo
Mat Chat: Traits of Leaders
January 10
Adult Program Curriculum - 1/11/26
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 7:
Double Leg Takedowns
S-Mount Escapes and Deep Half Guard
Adult NoGi Intermediate with Professor Thomas - Week 7:
Double Leg Takedowns
Attacks from Top Control - chaining submissions
Adult Gi Study with Professor Russ:
Passing Lasso Guard
Striking with Coach Johnny - Week 12:
Boxing: Back 'em Up Drill, KO Drill
Kickboxing: Block/Parry/Counter Front Kicks and Round Kicks
Combo: The Bas Combo
❗❗** Announcements **❗❗
CHILI POTLUCK
When: TOMORROW - Saturday, January 11, 2026 AFTER OPEN MAT
Bring your favorite Chili, share with everyone, train a little and have fun. We will select the best one after the Open Training
RŌL FAMILY OUTING - ICE SKATING
When: Sunday 1/18 from 3-7pm (show up when you can)
Where: Winter Wonderland Ice Rink (15600 West Ave. & Fun Drive, Orland Park, IL 60462)
(ALL PARTICIPANTS ARE RESPONSIBLE FOR THEIR OWN FEES ASSOCIATED WITH ICE SKATING)
UFC NIGHT
When: Saturday January 24th
Where: RŌL Academy
Bring a Dish to share!
January 05
RŌL TV is excited to release a comprehensive new series with Max Eberle, focused entirely on the modern leg lock game. This series breaks down leg locks as a complete system rather than isolated techniques, making the material accessible, practical, and highly effective for students of all levels. Max covers key positions including 50/50, inside Ashi, and outside Ashi, with a strong emphasis on control, balance, and proper positioning.
in 🥋 jiu-jitsu-talk
January 04
Hi everybody. I was wondering where does your jiu jitsu come from? Live training, classes, seminars, You Tube, or high level matches, UFC etc.? Or a combo?
For me, it’s teaching, mat time, ROL-TV, and You Tube.
The mats push me to improve, but teaching it is what really makes it stick. It forces me to explain it, feel it, internalize it. You Tube is a point of reference for me. Sometimes I find something new, other times I don’t. But either way, it shows me where I’m at in my jiu-jitsu.
Here’s to a healthy new year on the matts.
January 03
Whats a great way to get your child/student motivated to continue training Jiu Jitsu when they don't want to come? 🤔💭