Hey everyone, time for the Weekly Question.
What's the one thing that you struggle with no matter how hard you try?
Let's have a good discussion. Maybe your strength is someone else's weakness and we have a chance to really work together and help each other.
Check the comments for mine!
TacFit 11/06/24
Circuit Wednesday
Protocol: 30/30 *5 x4
Sit Thru Knee
KB 1H Figure 8 Hold & Press (altnernate hands each round)
Battleropes
Pull-Ups
Stell Mace Lateral Step Out
TacFit 11/05/24
Kettlebell Tuesday
Double KB Complex - Speedball
Protocol: 3 Reps x 10 Sets w/ 60 second rest
1) Snatch
2) Overspeed Front Squat
3) Squat Swing
Finisher:
2 min Farmer's Walk
1 min Forearm Plank
1 min Dead Hang
Wondering what's going on this week at ROL? 🤔 11/4/24
Gi All Levels
Welcome to week #14 - Week 14 in All Levels is all about mastering the fundamentals of guillotine control and defense! We'll start with Tackle Defense, introducing the Guillotine as an effective counter. From there, we’ll work on standing guillotine defense, followed by breaking down defense techniques from within the guard. These skills will build a strong foundation for both offense and defense in close-contact situations. Looking forward to seeing you on the mats!
Gi Intermediate
Week 9: Back Control - For Week 9 in Gi Intermediate, we’re continuing with Turtle Choke Attacks. This week, students will explore effective setups and transitions from the turtle position to initiate choke attacks. We’ll cover concepts to establish control, create openings, and secure submission opportunities, ensuring a solid understanding of maintaining a dominant position while looking for finishes. Join us for an intensive week of training to add to your offensive game from the turtle position!
Gi Advanced
Week 18 - In Week 18 of Adult Gi Advanced, we're diving into the realm of leg locks! This session will introduce key leg lock principles, focusing on safe entries, control points, and mechanics. Students will learn to recognize leg lock opportunities, set up entries, and establish secure control for successful submissions. This week promises to add a new layer to your grappling skill set—get ready to take your game to the next level!
Introduction to Leg Locks
NoGi Intermediate
Join us for week #13 - In NoGi Intermediate for Week 13, we’re advancing through a series of transitions and counters from half guard. We’ll start with the Over/Under Pass from Top Half, focusing on keeping control while progressing to a dominant position. Then, we’ll work on the sneaky, no risk Over/Under Knee Bar from Top Half. Finally, we'll get into the Butterfly Sweep from Bottom Half as a way to get back to top control. Join us for a technical session focused on control, defense, and fluid movement!
Over/Under Pass from Top Half
Over/Under Knee Bar from Top Half
NoGi Advanced
Week 9 - Top Half Guard - Beating the Knee Shield
Beating the upper body frames
Head and Arm Tripod Pass to Side Control
Head and Arm Tripod Pass to Mount
Striking
Muaythai Curriculum - Footwork Series Week 8
Quarter Turn and Reverse Quarter Turn Combinations and Counter
Stand and Drill
Level-up your stand up game this week as we will be going over:
Final week of Foot Sweeps
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 #19 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.
❗❗** Announcements **❗❗
🗓️New Schedule
When: November 11th
🎓 RŌL Adult Graduation Event
When: Saturday, November 16th @ 11AM
Where: RŌL Academy
🥫 Food Drive
Non perishable items needed! There is a drop off box inside the lobby!
📋White Belt Must Know
Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels
Monday 11/4/24 TacFit
Awesome workout with Mike Liston and Edgar Figueroa
60/30* 4x4
2H CB Rockit/Swing
Sit Thru knee/Sit Thru
2H CB Swing to Order/Gamma Cast
Parallel Squat/Trinity Squat
Wondering what's going on this week at ROL? 🤔 10/28/24
Gi All Levels
Welcome to week #13 - In Week 13 for Adult All Levels, we’ll be zeroing in on both escapes and submissions from back control. Students will first work on the Back Control Escape using a single-leg transition, building a solid foundation to regain position. Next, we'll dive into two powerful submissions: the Rear Naked Choke (RNC) and the Arm Behind the Head Choke, both great techniques to finish strong when controlling an opponent’s back. Prepare for a comprehensive week of escapes and finishes!
Gi Intermediate
Week 8: Back Control - For Week 8 in Gi Intermediate, we’re diving into Turtle Choke Attacks. This week, students will explore effective setups and transitions from the turtle position to initiate choke attacks. We’ll cover concepts to establish control, create openings, and secure submission opportunities, ensuring a solid understanding of maintaining a dominant position while looking for finishes. Join us for an intensive week of training to add to your offensive game from the turtle position!
Gi Advanced
Week 17 - In Week 17 of Gi Advanced, we're focusing on Spider Lasso Sweeps. This week, students will work on integrating the spider lasso grip to create angles, break opponent posture, and set up powerful sweep options. We’ll dive into techniques to off-balance your opponent and transition into effective sweeps, maintaining control and readiness for follow-up attacks. This is a great week to refine dynamic guard work and elevate your sweeping skills!
Spider Lasso Sweeps
NoGi Intermediate
Join us for week #13 - In NoGi Intermediate for Week 13, we’re advancing through a series of transitions and counters from half guard. We’ll start with the Weave Pass from Top Half, focusing on keeping control while progressing to a dominant position. Then, we’ll work on the Knee Lever Recovery from Bottom Half, giving you a reliable way to regain positioning and set up attacks. Finally, the Pinch Headlock to Back from Bottom Half will offer a smooth transition to secure back control. Join us for a technical session focused on control, defense, and fluid movement!
Pinch Headlock to Back from Bottom Half
NoGi Advanced
Block 4 - Top Half Guard - Beating the Knee Shield
Week 8 - Passing
Beating the upper body frames
Head and arm tripod pass
Striking
Muaythai Curriculum - Footwork Series Week 7
Cross Check Defense
Concepts and Combos
Stand and Drill
Level-up your stand up game this week as we will be going over:
Final week of Foot Sweeps
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.
❗❗** Announcements **❗❗
🗓️New Schedule - Nov 11
🎓 RŌL Graduation Event
When: Saturday, November 16th @ 11AM
Where: RŌL Academy
🥫 Food Drive
Non perishable items needed! There is a drop off box inside the lobby!
📋White Belt Must Know
Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels
This week for ROL KIDS! 11/4/24
Little Kids
Welcome to week #14 - In Week 14 of Little Kids class, we’ll be focusing on the Bull Rider Pass! This fun and powerful movement will help our young students learn how to move around their partner’s guard with control and confidence. We’ll focus on balance, positioning, and making the pass effective while keeping it exciting and engaging. Looking forward to a fantastic week on the mats!
Kids All Levels
Welcome to week #14 - Welcome to Week 14 for our All Levels Kids class! This week, we’re diving into Open Guard techniques, starting with strong positioning from a standing stance. We'll also explore the Bull Rider Pass, giving students tools to navigate and pass guard effectively. Get ready for an exciting week of learning and movement on the mats!
Kids Intermediate
Welcome to week #15 - Week 15 in our Kids Intermediate class is all about building confidence and control! We'll be starting with the Double Leg Takedown, a powerful way to transition to top position. Then, we'll focus on securing and applying the Key Lock from Top Control, a fundamental submission that builds precision and control. Get ready for an action-packed week of skills and technique!
Kids Advanced
Join us for week #15 - Welcome to Week 15 of Kids Advanced! This week, we're focusing on Takedowns. Students will develop their ability to control and take opponents to the ground with a variety of effective techniques. By honing their takedown skills, they'll gain confidence in initiating the match and establishing dominant positions. Get ready for a week of strength, technique, and dynamic movements!
Takedowns
Mat Chat Topic: Rules
Game of the week: Jiu Jitsu Relay Races
❗❗** Announcements **❗❗
🎓 RŌL Kids Graduation Event
When: November 9th @ 9AM
Where: ROL Academy
(make sure to arrive in your gi’s with your belts!)
🗓️New Schedule
When: November 11
Friday 11/1/24 - Join me tomorrow morning for an awesome work out
90/30*
3x4(2L/2R)
Sngl CB Side Swing
Pull Plank Knee/Pull Plank
Sngl CB Side Swing to Order/Swipe/Mills
TacFit 10/31/24
EMOTM Thursday
Protocol: EMOTM - 20 min
KB 1H Complex
Split Stance Row x3
Clean to Squat
Figure 8 -> Cossack Lunge -> Press -> Windmill
Figure 8 Hold
Repeat other side
