Kids Program Curriculum - 5/3/26

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

• Triangle Choke from Guard

• Mat Chat: Being Responsible

Kids Fundamentals:
Week 13

• Open Guard Standing

• Chair Sweep

• Mat Chat: Being Responsible

Teens Fundamentals:
A

• Guillotine Defense from Guard

• Cross Choke from Guard

• Baseball Choke from Guard

B

• Guillotine Defense Standing

• Kimura Lock from Guard

• Kimura Bump from Guard

Kids Intermediate:
Week 19 - Back Control - Escapes

• Takedown: Bearhug Escape (with arms)

• Back Control Escape (strong seatbelt grip)

• Back Control Escape (arm trap)

Kids Competition Class:
Week 11

• NOGI uniform - Triangles, Triangles, Triangles!

Kids/Teens Striking:
Week 4

• Boxing: Jab-Cross

• Kickboxing: The Step Kick - Southpaw

• Combo: The Switch It Combo

• Mat Chat: Never Stop Learning

  
  

Fitness Workout Plan 5/3/26

Monday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Tuesday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20
Min 7 - Plank 45 sec

Thursday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Friday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Saturday -  60/30
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Adult Program Curriculum - 5/3/26

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)

• Guillotine Defense from Guard

• Cross Choke from Guard

• Baseball Choke from Guard

B (Thur/Sat)

• Guillotine Defense Standing****

• Kimura Lock from Guard

• Kimura Bump from Guard

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 21:

• Uchi Mata

• Side Control Escapes

Adult NoGi Intermediate with Professor Thomas - Week 21:

• Uchi Mata

• Side Control Escapes
  

NoGi Study with Coach John:

• Front Headlock System

  • Intro to Front Headlock positions and basic defensive actions

Striking with Coach Johnny -  Week 4:

• Boxing: Parrying Straight Punches & Synch Up Flow

• Kickboxing: Blocking Round Kicks / Numbers with Round Kick

• Combo: Dutch Drill - Complete

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

Seminar with Robert Drysdale

• REGISTER

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE

2 part question; 

Seems like there are 2 types of people, those that love drilling and those that hate it. Which one are you? 

2nd question….what’s the technique you know you should be drilling but just haven’t been? 

Kids Program Curriculum - 4/26/26

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 12

• Triangle Choke from Guard

• Mat Chat: Strengths

Kids Fundamentals:
Week 12

• Triangle Choke from Guard

• Mat Chat: Strengths

Teens Fundamentals:
A

• Kick-up from Guard

• Arm Lock from Guard

• Pendulum Sweep from Guard

B

• Tackle Defense

• Guillotine Choke from Guard

• Triangle Choke from Guard

Kids Intermediate:
Week 17 - Back Control - Escapes

• Takedown: Bearhug Escape (with arms)

• Back Control Escape (bridge)

• Back Control Escape (single leg)

Kids Competition Class:
Week 11

• Guillotines and Headlocks

Kids/Teens Striking:
Week 3

• Boxing: The Cross

• Kickboxing: The Step Kick

• Combo: The Switch It Combo

• Mat Chat: Get Out of Your Own Way

Adult Program Curriculum - 4/26/26

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)

• Kick-up from Guard

• Arm Lock from Guard***

• Pendulum Sweep from Guard

B (Thur/Sat)

• Tackle Defense**

• Guillotine Choke from Guard

• Triangle Choke from Guard

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 20:

• Ko uchi gari 

• Chokes from Turtle

Adult NoGi Intermediate with Professor Thomas - Week 20:

• Ko uchi gari 

• Chokes from Turtle
  
  

NoGi Study with Coach John:

• Leg Entries for Bottom Half Guard
  
  

Striking with Coach Johnny -  Week 3:

• Boxing: Hooks (Lead - Rear) - Single Punch Series

• Kickboxing: Cross-Lead Kick - Walking Round Kick

• Combo: Dutch Drill - Part 1

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

Seminar with Robert Drysdale

• REGISTER

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE

Fitness Workout Plan - 4/27/26

Monday - AMRAP
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Tuesday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20 
Min 7 - Plank 45 sec

Thursday - AMRAP
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Friday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Saturday -  60/30
KB Staggered Rows
KB Cleans
KB FR Squats
KB ATW + Toss Over 
KB Pushups 

Professor Thomas Rozdzynski’s “You Are Framed” seminar at Rough Hands BJJ delivered a clear, concept-driven approach to one of the most essential elements in Jiu-Jitsu, framing. Rather than focusing on isolated techniques, the seminar emphasized understanding how and why frames work, giving students tools they could apply across all positions.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-04-17-thomas-rozdzynski-you-are-framed

Fitness Workout Plan - 4/20/26

Monday - AMRAP
5 KB Swings R
5 KB Cleans R
5 KB Thrusters R
5 KB Swings L
5 KB Cleans L
5 KB Thrusters L

Tuesday - EMOM
4 KB Swings
4 KB Snatches
4 KB Thrusters

Wednesday - 60/30
KB ATW + Lunge
KB Squats
KB Lunge Pass Thru
KB Squat + High Pull

Thursday - AMRAP
5 KB Swings R
5 KB Cleans R
5 KB Thrusters R
5 KB Swings L
5 KB Cleans L
5 KB Thrusters L

Friday - EMOM
4 KB Swings
4 KB Snatches
4 KB Thrusters

Saturday -  90/15
KB Swings
KB Cleans
KB Thrusters
KB ATW + Lunges

What is the biggest pieces of advice and coach/training partner gave you that made a difference in your game?  I have many, but first one that comes to mind was from an upper belt training partner.  I think about low-mid blue, I was having a hard time getting better and how to escape from side control, especially against the bigger opponents.  I was told to take two months and just start every round from bottom side and get as many reps as you can.  He said he did they same thing and you just needs the reps to build the escapes/frames/movement/calm needed when being smashed.  I use this method a lot and still to this day when trying to new things and just commit to a time period to work on them.