Thomas Rozdzynski

Frankfort, IL, United States

www.rolacademy.com www.rolacademy.tv www.therolradio.com

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185 posts

353 comments

Posted

07 Mar 16:45

Fitness Workout Plan 3/9/26

Monday - Cancelled

Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Thursday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Friday - 60/30
KB Curl to Thruster
KB Shoulder Toss-over
KB Swing
KB Halo to Pullover

Saturday - AMRAP
8 KB DL to Front Raise
8 KB Alt Swing
8 KB Squat Press Out
8 KB Clean R+L
8 KB Throw Over R+L

Commented on What’s up everybody? I was wondering ...

01 Mar 16:14

I very selfishly have a plan every time I step on the mat.

This morning I did 12 solid rounds, and my objective was simple: no one gets underhooks on me. And when I was on top, I was fighting for every possible underhook.

Having a specific goal each session keeps me focused. It prevents me from chasing “shiny objects” or rolling just to survive the round. Instead, I’m training with intention.

That clarity allows me to make small, tangible improvements, the kind that compound over time. One detail. One battle. One focus.

You don’t have to win every round.

But if you win your objective for the day, you’re getting better.

Posted

28 Feb 09:00

Fitness Weekly Plan - 3/2/26

Monday - AMRAP
16 KB Hand to Hand Swings
8 KB Rows R
8 KB Rows L
16 KB Squats
8 Clean and Press R
8 Clean and Press L

Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Kettlebell Swing
KB Halo to Pullover

Thursday - Cancelled
Friday - Cancelled
Saturday - Cancelled

Commented on Adult Program Curriculum - 2/22/26Wel...

23 Feb 09:09

Pretty cool week ahead. John Kats is back on Monday nights at 7pm

Posted

21 Feb 09:44

Fitness Weekly Plan - 2/23/26

Monday - 4-2-4-2-4
4 KB Rows
2 KB Deadlifts
4 KB Cleans
2 KB Squats
4 KB Press

Tuesday - EMOM
Min 1 - Goblet clean squat 8-12
Min 2 - Alt Lunges 10-14
Min 3 - Front Rack Lunge (R) 8-12
Min 4 - Front Rack Lunge (L) 8-12
Min 5 - Deadlift 10-14
Min 6 - Swing 16-20
Min 7 - Plank 45 sec

Wednesday - Day OFF

Thursday- 4-2-4-2-4
4 KB Rows
2 KB Deadlifts
4 KB Cleans
2 KB Squats
4 KB Press

Friday - EMOM
Min 1 - Goblet clean squat 8-12
Min 2 - Alt Lunges 10-14
Min 3 - Front Rack Lunge (R) 8-12
Min 4 - Front Rack Lunge (L) 8-12
Min 5 - Deadlift 10-14
Min 6 - Swing 16-20
Min 7 - Plank 45 sec

Saturday - EMOM
3 KB Deadlift
3 KB Row
3 KB Clean
3 KB Squat
3 KB Push press

Commented on Do you consider Jiu Jitsu a Martial A...

19 Feb 14:06

In my personal opinion Jiu-Jitsu should be viewed through three lenses: art, street, and sport.

Art is about mastery. It’s timing, leverage, creativity, and expression. It’s the quiet refinement of technique and the philosophy behind training, patience, humility, and lifelong growth.

Street focuses on survival. Distance management, awareness, standing control, and finishing or escaping quickly. No points. No rounds. The goal is safety, not submission chains.

Sport operates within rulesets like those of the International Brazilian Jiu-Jitsu Federation. It rewards strategy, conditioning, and precision. Here, guard pulling, advantages, and time management matter.

All three share the same roots, control and leverage but the objective changes.

Art seeks mastery. Street seeks safety. Sport seeks victory.

Commented on Adult Program Curriculum - 2/15/26Wel...

15 Feb 10:33

This week in Intermediate Class we’re diving into a powerful combination that can completely change your guard game, collar drags and butterfly sweeps from half guard.

If you’ve ever felt stuck underneath or struggled to off-balance strong training partners, this is your week.

💡We’re going to break down:

How to create angles instead of fighting strength

How to use collar control to expose posture

How to transition seamlessly from Half Guard to Butterfly elevation

How to connect sweeps directly into dominant top position

This isn’t just about learning techniques, it’s about developing timing, sensitivity, and the ability to move someone who doesn’t want to move.

Half Guard can be a survival position… or it can be a launch pad.

Let’s sharpen the details, build confidence underneath, and turn defense into offense.

See you on the mat. 👊

Posted

15 Feb 10:21

Fitness Weekly Plan - 2/16/26

Monday and Thursday - 30/30 x 4*5
KB Toss Overs R (kneeling)
KB Plank Saws
KB Toss Overs L (kneeling)
KB Hollow Holds

Wednesday - 60/30 x 4*5
KB Goblet Squats
KB Reverse Lunges (Alt)
KB Deadlifts
KB Squat Jumps

Tuesday and Friday - KB 200
25 KB Swings each arm
50 Push-ups
25 KB Front Rack Squat
25 KB Clean & Press
25 KB Lunges
50 KB Swings

Saturday - 45/15 x 5 - Tabata
KB Staggered Rows
KB Thrusters
KB ATW + Toss Over (kneeling)
Push-ups
KB Swings

Posted

13 Feb 09:00

On February 7th, 2026, we had the privilege of hosting Peter Thanos for an outstanding seminar focused on side control domination. The session was designed for all levels, and Pete delivered concepts that were both highly technical and immediately applicable. He broke down the key principles that make side control truly effective, including proper weight distribution, hip positioning, crossface pressure, head control, and eliminating space before advancing. Rather than just chasing submissions, Pete emphasized earning them through control, patience, and intelligent transitions.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-02-07-pete-thanos

Posted

07 Feb 10:22

Fitness Workout Plan - 2/8/26

Monday and Thursday 10AM - 5-4-3-2-1 - Thomas
Push-ups
KB Deadlifts
KB Halos
KB Curl ups
Squats

Monday 5PM - 60/30 - Raj
KB Goblet Squat
Mountain climbers
KB Straight Leg Deadlift
Knee Tucks

Tuesday and Friday 10AM - AMRAP
10 KB Goblet Squats
20 KB Rows
10 KB Push-Ups
20 KB Swings

Wednesday 10AM and 5PM - Raj
5 KB farmer carry
5 Walking inchworms
5 KB swings
5 Crab Walk

Friday 5PM - 60/30 - Thomas
Lunges
Side Gama Casts
Flag Squads
Quad Press

Saturday 10AM - Thomas
10 Thruster
12 Clean Squat
14 Lunge (Alt)
16 Dead High Pull (Alt)
18 Swings
Rest