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Thomas Rozdzynski

Frankfort, IL, United States

www.rolacademy.com www.rolacademy.tv www.therolradio.com
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206 posts
376 comments

Posted

23 May 09:16

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

Commented on Here’s a little imagination and menta...

19 May 08:55

I’m getting Uchi Mata on Max Eberle for sure 😂

Show replies (1) Reply

Posted

17 May 20:16

Fitness Workout Plan - EMOM all week long

Monday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows

Tuesday - CORE
Min 1: 20 Russian Twists
Min 2: 40 sec Rack Hold
Min 3: 20 Plank Drags
Min 4: 40 sec Plank Hold

Wednesday - LEGS
Min 1: 15 Goblet Squats
Min 2: 20 Swings
Min 3: 10 Reverse Lunges
Min 4: 10 Deadlifts

Thursday - FULL BODY
Min 1: 20 Swings
Min 2: 15 Goblet Squats
Min 3: 10 Push Press
Min 4: 5 Rows

Friday - CORE
Min 1: 20 Russian Twists
Min 2: 40 sec Rack Hold
Min 3: 20 Plank Drags
Min 4: 40 sec Plank Hold

Saturday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows

Commented on Adult Program Curriculum - 5/10/26Wel...

10 May 15:33

We’ll be diving into the concept of total domination from side control, exploring everything from positional control and pressure to submissions, chokes, and joint manipulation. This session will focus on understanding how to truly control the situation while creating effective attacking opportunities from one of the most dominant positions in Jiu Jitsu.

Join me for a deep look into the details, concepts, and strategies that make side control such a powerful part of the game.

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Posted

09 May 09:40

Fitness Workout Plan 5/8/26

Monday - Full Body - AMRAP
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat

Tuesday - Core - 60/30
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds

Wednesday - Legs - AMRAP
KB Frw Lunge
KB Squat
KB ATW + Toss over
KB Rev Lunge

Thursday - Full Body - AMRAP
5 KB Swing
5 KB Clean
5 KB Press
5 KB Squat

Friday - Core - 60/30
KB Half Kneeling Throw Over R
KB Plank Saw
KB Half Kneeling Throw Over L
KB Hollow Hold

Saturday -  Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through

Posted

07 May 09:00

On April 14, Scott Tresch taught an outstanding seminar focused on controlling situations and building a strong foundation in Jiu Jitsu. The workshop emphasized core principles, positional awareness, and fundamental concepts that are essential for long-term growth in the art.

A must-see for all beginners looking to develop confidence, understanding, and a solid base in their Jiu Jitsu journey.

Seminar is now available on RŌL TV - https://rolacademy.tv/programs/2026-04-18-scott-tresch

Commented on 2026-02-07 - Pete Thanos

06 May 22:11

Talk about control and domination. Peter Thanos is an amazing instructor and it clearly shows during this seminar. It’s a must see for all. 

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Commented on 2026-04-18- Scott Tresch

06 May 22:03

Amazing seminar with Scott Tresch, this is a must see for all beginners

Reply

Commented on What’s up everyone in BJJ land. I’ve ...

06 May 21:40

For me, it starts with isolating the technique so I understand the mechanics, timing, grips, pressure, and purpose behind it. But I don’t think a technique is really “mine” until I understand the what ifs.

The what ifs are what turn a move into a system.

So I like to build in layers: first the mechanics, then the reactions, then the connections. After that, drilling becomes the bridge between understanding and actually being able to use it live.

What has worked best for my game is not collecting random techniques, but building small systems around positions I trust. That way I’m not guessing during training, I’m recognizing reactions and following a path.

Reply

Commented on Adult Program Curriculum - 5/3/26Welc...

03 May 20:27

Ooooo I can’t wait for this week. Uchi Mata one of my favorite takedowns 💥 on the menu for Interm class 

Reply