Thomas Rozdzynski

Frankfort, IL, United States

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

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196 posts

363 comments

Commented on What is the biggest pieces of advice ...

22 Apr 09:01

I don’t know if I can narrow it down to just one piece of advice, there have been so many over the years. But one that’s been on my mind lately is this:

You don’t have to solve everything at once. You just need to solve the one problem that moves you forward.

It’s easy to get stuck trying to fix everything around you, whether that’s life, business, or even a tough position on the mat. But progress usually comes from small, focused steps. Instead of trying to escape the entire situation at once, find the next piece you can improve, solve that, and build from there.

Lately, I’ve been embracing that mindset more, keep moving forward, even if it’s one small step at a time.

Posted

21 Apr 17:51

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

Posted

20 Apr 11:07

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

Commented on Adult Program Curriculum - 4/19/26Wel...

20 Apr 08:53

Great week ahead with Fundamental Top Mount and Interm Turtle Escapes. Lots of drilling and potential focus in my classes. See you in the mat.

Commented on Adult Program Curriculum - 4/12/26Wel...

15 Apr 22:23

Interm drilling tonight was awesome. Lots of positional training

Posted

11 Apr 09:00

Fitness Workout Plan 4/13/26

Monday - Full Body - AMRAP
6 KB Rows
6 KB Cleans
6 KB OH Presses
6 KB FR Squats

Tuesday - Full Body 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Halo + Pull Over
KB Plan Pull Through

Wednesday - Legs - 60/30
KB Goblet Squats
KB Alt Reverse Lunges
KB Deadlifts
KB Squat Jumps

Thursday - Full Body - AMRAP
6 KB Rows
6 KB Cleans
6 KB OH Presses
6 KB FR Squats

Friday - Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Halo + Pull Over
KB Plan Pull Through

Saturday - Cancelled

Posted

08 Apr 20:43

Here’s a simple question for this week…

What made you start Jiu Jitsu?

For some, it was a specific goal, losing weight, getting active, or improving health. For others, it may have been encouragement from friends, or a desire to learn self-defense.

Take a moment to reflect and share your story. It’s always powerful to look back at where it all started.

Replied on Adult Program Curriculum - 4/5/26Welc...

08 Apr 20:39

Here is a something for you to watch - https://rolacademy.tv/programs/turtle-by-thomas-rozdzynski

Commented on Adult Program Curriculum - 4/5/26Welc...

08 Apr 08:57

Great week ahead in Intermediate classes! Both Gi and NoGi will focus on control and attacks from the turtle position. Expect a heavy emphasis on drilling, building strong habits, and developing confidence in both control and finishing sequences.

Posted

07 Apr 17:23

The “You Are Framed” series on RŌL TV by Thomas Rozdzynski is a deep dive into one of the most essential and often misunderstood concepts in Jiu Jitsu: framing. This series breaks down how to build effective structural frames using proper alignment rather than relying on strength, allowing you to manage pressure from larger or more aggressive opponents.

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