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Thomas Rozdzynski

Frankfort, IL, United States

www.rolacademy.com www.rolacademy.tv www.therolradio.com
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201 posts
371 comments

Commented on 2 part question;Ā Seems like there are...

03 May 09:11

ā€œTechnique is learned once, but itā€™s drilled forever.ā€

Drill. Drill. Drill.

Drilling is one of the most underestimated tools for improvement and often one of the most misunderstood. Itā€™s not just a phase you rush through on your way to sparring. Itā€™s where your Jiu-Jitsu is actually built.

Yes, drilling helps you understand the mechanics. But it goes much deeper than that. Itā€™s where you develop timing, precision, speed, and ultimately flow. Itā€™s where movements stop being something you think about and start becoming something you do.

Sparring tests your Jiu-Jitsu. Drilling creates it.

The more intentional your reps, the more natural your execution becomes when it matters most.

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Posted

02 May 13:12

Fitness Workout Plan 5/3/26

Monday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Tuesday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20
Min 7 - Plank 45 sec

Thursday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Friday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Saturday -Ā  60/30
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Posted

25 Apr 09:31

Fitness Workout Plan - 4/27/26

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

Tuesday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20Ā 
Min 7 - Plank 45 sec

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

Friday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Saturday -Ā  60/30
KB Staggered Rows
KB Cleans
KB FR Squats
KB ATW + Toss OverĀ 
KB PushupsĀ 

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

22 Apr 09:01

I donā€™t know if I can narrow it down to just one piece of advice, there have been so many over the years. But one thatā€™s been on my mind lately is this:

You donā€™t have to solve everything at once. You just need to solve the one problem that moves you forward.

Itā€™s easy to get stuck trying to fix everything around you, whether thatā€™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, Iā€™ve been embracing that mindset more, keep moving forward, even if itā€™s one small step at a time.

Reply

Posted

21 Apr 17:51

Professor Thomas Rozdzynskiā€™s ā€œYou Are Framedā€ 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 -Ā 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 -Ā  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.Ā 

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

15 Apr 22:23

Interm drilling tonight was awesome. Lots of positional trainingĀ 

Reply

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 SquatsĀ 

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

Saturday - CancelledĀ 

Posted

08 Apr 20:43

Hereā€™s a simple question for this weekā€¦

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. Itā€™s always powerful to look back at where it all started.
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