This week for ROL KIDS!  9/29/24

Little Kids

Welcome to week #9 - This week, our young grapplers will be learning the Bearhug Escape (without arms). They'll practice how to safely and effectively escape from a bearhug, building both confidence and essential self-defense skills. It's going to be a fun and exciting week on the mats!

• Bearhug Escape (without arms)

Kids All Levels

Welcome to week #9 - This week, our students will focus on essential self-defense and escape techniques. We’ll start with the Bearhug Escape (without arms), teaching them how to safely break free from a tight hold. Then, we’ll move on to the Back Control Escape (single leg), helping them improve their ability to escape from vulnerable positions. It’s going to be a fun and important week of learning!

• Bearhug Escape (without arms)

• Back Control Escape (single leg)

Kids Intermediate

Welcome to week #11 - This week, we’ll be focusing on escaping from back control with the Back Control Escape (bridge). After mastering the escape, our students will work on applying the Rear Naked Choke, one of the most effective submission techniques from the back. It’s going to be a great week of learning and skill-building!

• Back Control Escape (bridge)

• Rear Naked Choke

Kids Advanced

Join us for week #9 - This week, the focus is on Guard Passing from the Sitting Guard position. Students will learn how to effectively pass an opponent’s guard while maintaining balance and control. Get ready to refine your guard-passing techniques and sharpen your skills on the mats!

• Guard Passing Sitting

Mat Chat Topic: Weaknesses

Game of the week: Tails

❗❗** Announcements **❗❗

🎃 RŌL Kids Halloween Party - SAVE THE DATE 

• When: October 26th 4pm-6:30pm

• Where: ROL Academy

• REGISTRATION BEGINS OCTOBER 1

🎓 RŌL Kids Graduation Event - SAVE THE DATE

• When: November 9th

• Where: ROL Academy

• MORE DETAILS COMING SOON

Monday 9/30/24
60x30 *4x4 (alternate sides each round)

Front Lunge
Single Front CB Swipe / Swing
Overhead Club Press
Single Side CB Swipe / Swing

Prof Nick Cimm Seminar is now available

https://rolacademy.tv/programs/2024-09-07-nick-cimm?category_id=198221

This week's Intermediate Class study
Brand new conceptual approach to attacks from Top Control is LIVE now. 
Take a look how you can link more than dozen of different submission without leaving Top Mount

Wondering what's going on this week at ROL? 🤔 9/21/24

Gi All Levels

Welcome to week #8 - This week, we’re diving into essential techniques from Top Control. Our focus will be on mastering the Arm Lock and Key Lock from this dominant position, while also working on effective Top Control Escapes using neck control. Get ready for a well-rounded week of skill development and technique refinement!

• Arm Lock from Top Control

• Top Control Escape (neck control)

• Key Lock from Top Control

Gi Intermediate

Week 2: Top Control Attacks - This week, we'll be focusing on Top Control Attacks. Our training will cover how to maintain a dominant position while setting up powerful submissions from top control, including key locks and arm locks. Be prepared to refine your control and pressure while learning how to capitalize on submission opportunities. It’s going to be a great week of sharpening your top game!

• Top Control Attacks

Gi Advanced

Week 12 - This week, we’re diving deep into Spider Guard Attacks. We’ll explore how to effectively control and manipulate your opponent using Spider Guard, transitioning into sweeps and submissions. You’ll learn how to set up attacks like triangles and arm locks from this versatile guard position. Prepare for a challenging and technical week as we refine your Spider Guard offense!

• Spider Guard Attacks

NoGi Intermediate

Join us for week #8 - This week, we’ll be working on crucial techniques to control and escape from dominant positions. First, we’ll cover the Transition from Side to Top Control, focusing on smooth movement and control. Then, we’ll dive into Top Control Escapes, starting with the Trap, Bridge, and Roll, followed by the Foot Post Counter. These techniques are essential for improving your ability to escape and gain an advantageous position. Don’t miss out on this important week of training!

• Transition from Side to Top Control

• Top Control Escape (trap, bridge and roll)

• Top Control Escape (foot post counter)

NoGi Advanced

Week 3 - Top Half Guard 

• Beating the Knee Shield - Rising Method

Striking

Boxing Curriculum - Footwork Series Week 2

• Quarter Turn/Reverse Quarter Turn Footwork

• Concepts and Counters

Stand and Drill

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

• Collar 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 #13 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.

• Jab Defense

• Top Control Escape (Posted Counter)

• Half Guard Back Step Pass

❗❗** Announcements **❗❗

🎓 RŌL Graduation Event - SAVE THE DATE

• When: Saturday, November 16th

• Where: RŌL Academy

• MORE DETAILS COMING SOON

🥋 10th Anniversary Gi Pre-order - PREORDER ENDS SEP 23RD!! Order NOW!

Instructor Program is officially available -https://rolacademy.tv/pages/becoming-an-instructor

White Belt Must Know - https://rolacademy.tv/programs/white-belt-must-know?category_id=89231

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

Friday 9/27/24
90/30 *4x3

Single Side Swipe L
Single Side Swipe R
Single Side Swipe L
Single Side Swipe R

Thu 09/26/24

AM CLASS
Protocol: 6 reps x 8 sets w/ 60 second rest
KB 2H The Barbarian

The Barbarian is a complex kettlebell flow comprised of two compound movements:

1. Barbarian Clean

   • Deadlift, clean, pullover

2. Goblet Squat Thruster

   • Goblet squat, push press
     

This one is going to have your whole body on fire.  It's great for anybody looking for a full body workout while training their explosiveness, stability, and mobility.

PM CLASS
Protocol: 30/30 *5 x4

1. Sit-Thru Knee

2. Front Lunges

3. Mountain Climber Switch

4. Forearm Plank

5. CB 1H Side Pendulum to Overhead Press

We are going to utilize four bodyweight movements to challenge our core, stability, and get those legs on fire.  We'll also build upon what we've been learning by adding a movement to the clubbell sequence we worked on earlier in the week.

Wed 09/25/24
Protocol: 30/30 *5 x4

1. KB 2H Halo

2. KB 1H Plank Pull Through

3. KB 2H Deadlift

4. KB Lift Overs

5. KB 1H Kneeling Bottoms Up Press

Hey everyone! It's time for our weekly question to spark some interesting discussions.

This week we're reflecting on our beginnings in Jiu Jitsu. If you could go back to your first day on the mats, what advice would you give yourself?

Share thoughts and experiences below! Remember, we all started somewhere so let's help each other grow on this amazing journey.

Tue 09/24/24
Protocol: AMRAP - 20 min
Shoulder Roll Flow

• Shin Box (L,R x2)

• Forearm Press x2

• Shoulder Anchor x2

• Hip pivot x2

• Hip bridge x2

• Top leg knee to nose

• Top leg knee to forehead

• Pike