Thomas

Frankfort, IL, United States

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

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191 posts

358 comments

Posted

04 Apr 12:11

Fitness Workout Plan 4/6/26

Monday - 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

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

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

Thursday - 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

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

Saturday - 45/15
KB Throw overs R
KB Plank Saws
KB Throw overs L
KB Hollow Holds

Posted

31 Mar 09:09

Weekly Question Time… 🥋

What is your interpretation of a Black Belt?

Some of you are working toward it, some of you are not focused on rank, and some of you may not care about belts at all, and that’s perfectly fine. But regardless of where you stand, we all carry a certain vision, expectation, or feeling about what a Black Belt represents.

Take a moment and describe what a Black Belt means to you, in a few sentences.

Commented on Adult Program Curriculum - 3/29/26Wel...

31 Mar 09:01

We are adding more drills into Interm Classes while we continue Back Control conversation. And don’t forget “Salsa Wednesday” at 7pm

Let’s have fun and grow our Jiu Jitsu 👊🏻

Posted

28 Mar 09:00

Fitness Workout Plan 3/30/26
DO NOT DROP THE BELL

Monday - EMOM 1H KB
4 KB Cleans
4 KB Presses
4 KB Squats

Tuesday - EMOM 1H KB
3 KB Swings
3 KB Snatches
3 KB Thrusters

Wednesday - EMOM 2H KB
5 KB Goblet Squats
5 KB Swings
5 Reverse Lunges

Thursday - EMOM 1H KB
4 KB Swings
4 KB Snatches
4 KB Thrusters

Friday - EMOM 1H KB
4 KB Cleans
4 KB Presses
4 KB Squats

Saturday - EMOM 1H KB
4 KB Swings
4 KB Snatches
4 KB Thrusters

Commented on What is in your jiu jitsu bag?I carry...

27 Mar 18:00

I might be the wrong person to ask this since I technically don’t have a gym bag, I keep all of my Gis and gear in my office 😄

That said, I’ve always believed in being prepared. I typically had two Gis on hand: one that I plan to train in that day, and an extra one in my car trunk.

You just never know when you’ll need a second Gi, another class, helping a student, or even just staying ready for an unexpected opportunity to train.

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