Thomas

Frankfort, IL, United States

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

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188 posts

356 comments

Commented on Adult Program Curriculum - 3/22/26Wel...

23 Mar 11:05

This week in our Intermediate classes, we will focus on back control concepts and strategies. We’ll be studying how to establish and maintain strong control, improve positional awareness, and apply effective attacks with the gi, including some of the most powerful chokes in Jiu Jitsu.

This is a great opportunity to sharpen both your control and finishing mechanics from one of the most dominant positions in grappling. Looking forward to a strong week of training.

Here is a sample of our focus ⤵️

https://rolacademy.tv/programs/back-control-chokes-sequence-84fed0?category_id=173535

Posted

21 Mar 14:09

Fitness Workout Plan 3/23/26

Monday - AMRAP
5 KB Cleans
5 KB Squats
5 KB Presses
5 KB Snatches
5 KB Swings

Tuesday - 45/15 KB
KB Staggered Rows
KB Front Rack Squats
KB ATW + Toss Over
KB Pushups
KB 1H Swings

Wednesday - 45/15
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds

Thursday - AMRAP

5 KB Cleans
5 KB Squats
5 KB Presses
5 KB Snatches
5 KB Swings

Friday - 45/15 KB
KB Staggered Rows
KB Front Rack Squats
KB ATW + Toss Over
KB Pushups
KB 1H Swings

Saturday - AMRAP
5 KB Cleans
5 KB Squats
5 KB Presses
5 KB Swings

Posted

17 Mar 09:00

On March 7, 2026, Marc Hansen conducted an outstanding NoGi Takedown Workshop that brought tremendous value to everyone in attendance. Marc’s attention to detail and clear method of instruction made the material accessible and engaging for practitioners of all levels.

Throughout the workshop, Marc not only demonstrated effective takedown techniques but also emphasized the underlying principles that make a strong stand-up game in NoGi grappling. Participants worked through key entries and setups, including Ko Uchi Gari and Uchi Mata, while learning how to properly create off-balance, manage distance, and connect their attacks with control and timing.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-03-07-marc-hansen

Commented on What do you value more during a roll,...

15 Mar 21:19

Many people see a quick submission as a sign of dominance. I often see it differently. Sometimes it is the result of perfect timing, a brief opening, or even a bit of luck.

True dominance in Jiu-Jitsu is something deeper. It is the ability to control the entire exchange. To take away space. To dictate the pace. To decide where the fight goes and how it unfolds. When one can consistently guide the direction of the match not just the outcome but also the direction of the exchange, there is no question about who is in control.

In that moment luck disappears. What remains is skill, awareness, pressure, and mastery.

Dominance is not just finishing the fight. Dominance is owning every moment of it.

Posted

14 Mar 08:58

Fitness Workout Plan 3/16/26

Monday - AMRAP
8 KB Row
8 KB Deadlift
8 KB Press
8 KB Squat
Push Ups (to failure)

Tuesday - AMRAP
5 Snatches
5 OH Lunges
5 Cleans
5 Swings
5 Rows

Wednesday - AMRAP
KB Swing
KB High Pull
KB Squat Swing
KB Rev Lunge Swing

Thursday - AMRAP
8 KB Row
8 KB Deadlift
8 KB Press
8 KB Squat
Push Ups (to failure)

Friday - AMRAP
5 Snatches
5 OH Lunges
5 Cleans
5 Swings
5 Rows

Saturday - AMRAP / 2:30
5 KB Rows R
5 KB Swings R
5 KB Thrusters R
5 KB Rows L
5 KB Swings L
5 KB Thrusters L

Commented on What is more important for jiu jitsu,...

12 Mar 19:39

This is a loaded question. Both strength and flexibility are important in Jiu-Jitsu, and which one matters more often depends on the individual athlete and their physical attributes.

The real priority is mobility combined with usable strength.

Beginners benefit most from developing general strength and stability.Advanced practitioners often rely more on mobility, efficiency, and refined technique.

Many grapplers eventually find themselves in the middle... strong, mobile, and technically efficient.

Strength keeps you safe and stable.Flexibility expands your options.

Strength → Mobility → Technique Integration

Patrick Morton, what do you think?

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