We’re excited to announce that brand-new NoGi Arm Locks  has just been added to the RŌL TV Library!

Whether you’re new to arm locks or looking to sharpen your existing skills, this series was designed with every level of practitioner in mind. We break down the essential mechanics behind effective arm locks, explain the key concepts that make them work, and explore a variety of entries and finishing positions from throughout the Jiu Jitsu game.

From top positions to transitions and dynamic opportunities during live training, you’ll learn how to identify, control, and finish arm locks with greater confidence and precision.

The best part? This series is truly for everyone. Regardless of your rank, experience level, age, or training style, the concepts and details covered will help improve your understanding and application of one of Jiu Jitsu’s most fundamental submissions.

https://rolacademy.tv/categories/just-added

Fitness Workout Plan - 6/8/26 - Week 24
Full workout plan - https://rolacademy.tv/pages/rolfit

Monday — Full Body (60/30)
Thrusters
Swings
Reverse Lunges
Goblet Squats

Tuesday — Core (60/30)
Rack Hold
Plank Drag
Russian Twists
Plank Hold

Wednesday — Legs (60/30)
Front Squats
Reverse Lunges
Deadlifts
Swings

Thursday — Full Body (90/30)
Thrusters
Swings
Reverse Lunges
Push Press

Friday — Core (90/30)
Rack Hold
Plank Drag
Russian Twists
Around the World

Saturday — Full Body (60/30)
Thrusters
Swings
Reverse Lunges
Goblet Squats

What’s the best advice a coach or training partner ever gave you?

It could be technical, mental, or something about training that stuck with you over the years.

Maybe it changed how you roll. Maybe it changed how you think about Jiu Jitsu altogether.

Share it below and if you remember who said it, give them a shoutout.

Fitness Workout Plan - 5/25/26 - Week 23
Full workout plan - https://rolacademy.tv/pages/rolfit

Monday — Full Body (EMOM)
Min 1: 10 Snatches
Min 2: 8 Front Squats
Min 3: 8 Cleans
Min 4: 10 Rows

Tuesday — Core (EMOM)
Min 1: 10 KB Dead Bugs
Min 2: 10 Plank Drags
Min 3: 45 sec Carry
Min 4: 45 sec Plank Hold

Wednesday — Legs (EMOM)
Min 1: 8 Thrusters
Min 2: 10 Lunges
Min 3: 12 Swings
Min 4: 10 Deadlifts

Thursday — Full Body (EMOM)
Min 1: 10 Snatches
Min 2: 10 Front Squats
Min 3: 10 Cleans
Min 4: 15 Rows

Friday — Core (EMOM)
Min 1: 10 KB Dead Bugs
Min 2: 10 Plank Drags
Min 3: 53 sec Carry
Min 4: 53 sec Plank Hold

Saturday — Full Body (EMOM)
Min 1: 8 Snatches
Min 2: 8 Front Squats
Min 3: 8 Cleans
Min 4: 16 Rows

Fitness Workout Plan - 5/25/26 - Week 22
Full workout plan - https://rolacademy.tv/pages/rolfit

Monday — Full Body (AMRAP)
• 10 Swings
• 5 Front Squats
• 5 Rows
• 5 Push Press

Tuesday — Core (AMRAP)
• 5 KB Dead Bugs
• 10 Around the Worlds
• 10 Twists
• 20 sec Hold

Wednesday — Legs (AMRAP)
• 10 Swings
• 8 Deadlifts
• 6 Lunges
• 5 Front Squats

Thursday — Full Body (AMRAP)
• 10 Swings
• 5 Front Squats
• 5 Rows
• 5 Push Press

Friday — Core (AMRAP)
• 5 KB Dead Bugs
• 10 Around the Worlds
• 10 Twists
• 20 sec Hold

Saturday — Full Body (AMRAP)
• 10 Swings
• 5 Front Squats
• 5 Rows
• 5 Push Press