Thomas

Frankfort, IL, United States

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

Posted

02 Feb 09:00

Weekly question guys 

What’s a Jiu Jitsu myth that drives you crazy?

3

Posted

01 Feb 15:17

Fitness Workout Plan - 2/1/26

Monday 10AM - AMRAP Progressive - Thomas
2 CB Suing
2 CB Cast
2 CB Goma Cast
2 CB Flag Press
2 CB Park Squat
2 Complex

Monday 5PM - 30/30 - Raj
Kettlebell one arm row
Mountain climbers
Kettlebell swings
Body weight squat

Tuesday 8:15AM - 60/30 - Raj
KB farmer carry
Reverse lunges
Walking inchworms
Body weight squat jump

Tuesday 10AM - 60/30 - Thomas
2CB  Swipe
KB Halo + Curl up
2CB Squats
KB ATW + Shoulder Curl

Wednesday 5PM - 60/30 - Raj
KB Clean to Squat
KB Overhead Press
Reverse Lunges
KB Offset Push up

Thursday 8:15AM - 30/10 - Raj
Suit Case Carry
Reverse Lunges
Deadlift High Pull
Lunge Press

Thursday 10AM - 60/30 - Thomas
KB Swing
CB Swipes
KB Cleans
CB Gama Casts

Friday 10AM - Kettlebell Complex 25 - Thomas
5 KB Rows 
5 KB Swings 
5 KB Cleans
5 KB Thrusters 
5 KB ATW

Friday 5PM - AMRAP Progressive - Thomas
2 CB Swing
2 CB Cast
2 CB Goma Cast
2 CB Flag Press
2 CB Park Squat
2 Complex

Saturday 10AM - 60/30 - Raj  
KB Goblet Squat
Good Mornings
KB Lunge w/rotation
Russian Twist

1

Posted

25 Jan 14:29

Fitness Plan - 1/25/26

Monday 10AM - Thomas
AMRAP - 1-2-3-4-5 // 5-4-3-2-1

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

Monday 5PM - Raj
30/10

Reverse lunges
Wall balls
Mountain climbers
Plank shoulder taps

Wednesday 10AM and 5PM - Raj
60/30

KB High Pull 2x each side
Lunges
KB Goblet floor press
KB ATW

Tuesday 8:15AM - Raj
60/30

KB press squat
Glute Bridge
KB Overhead Lunge
Squat

Thursday 8:15AM - Raj
30/10

KB front Raise
Push up
Good morning
Suit case deadlift

Friday 10AM and 5PM - Thomas
30/10

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

2

Posted

17 Jan 15:41

Fitness Lesson Plan - 1/18/26

Join me for an awesome workout 💪

1/19 Monday AM - AMRAP

  • 8 KB Thrusters

  • 10 CB Swipes

  • 12 KB Swings

  • 14 Shoulder Taps

1/23 Friday AM and PM - 60/30 *4x5

  • KB Lunges

  • CB Side Gama Casts

  • CB Flag Squads

  • KB Swings

Posted

05 Jan 09:00

RŌL TV is excited to release a comprehensive new series with Max Eberle, focused entirely on the modern leg lock game. This series breaks down leg locks as a complete system rather than isolated techniques, making the material accessible, practical, and highly effective for students of all levels. Max covers key positions including 50/50, inside Ashi, and outside Ashi, with a strong emphasis on control, balance, and proper positioning.

Posted

23 Dec 09:00

On December 13, 2025, RŌL Academy had the pleasure of hosting a special workshop with Tim Jurgovan, centered around one of the most dynamic and demanding control positions in Jiu Jitsu: knee-on-belly. The workshop explored the position from a complete systems perspective, beginning with mobility, balance, and pressure, and progressing into effective attacking sequences.

Now available on RŌL TV -  https://rolacademy.tv/programs/2025-12-13-tim-jurgovan

Posted

18 Dec 17:01

2025 Graduation Event is now available on RŌL TV 

 https://rolacademy.tv/programs/rol-graduation-2025

Posted

17 Nov 10:12

Weekly Question. Share your thoughts below 👇

What’s been your toughest moment in Jiu Jitsu?

Was it an injury, a plateau, a bad tournament, coming back after time off, or something totally different?

Your experience might be exactly what someone else needs to hear today.

6

Posted

10 Nov 09:00

The new series featuring Professor Scott Burr dives deep into the art of Connection in Jiu Jitsu, exploring how subtle adjustments in posture, distance, and timing can transform your effectiveness both standing and on the ground. Rather than isolating techniques, Scott focuses on the relationships between positions—how movement, pressure, and structure connect seamlessly across transitions.

https://rolacademy.tv/programs/connections-with-scott-burr

Posted

24 Oct 10:27

The De La Riva Guard Series by Professor Felipe Simplicio offers a comprehensive exploration of one of Jiu Jitsu’s most dynamic open guard systems. Known for its versatility, the De La Riva guard allows practitioners to create angles, off-balance opponents, and transition fluidly between attacks. In this series, Felipe breaks down key sweep mechanics—emphasizing posture disruption, hook control, and grip strategy to unseat even the most stable opponents.

https://rolacademy.tv/programs/de-la-riva-guard-by-felipe-simplicio