Thomas Rozdzynski

Frankfort, IL, United States

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

03 May 20:24

Jiu Jitsu has taught me so many lessons. Honestly, without it, my life would look completely different. I’m not even sure what that version would be.

One of the biggest things it’s given me is the ability to handle pressure in my personal life. Life throws all kinds of situations at us, and we often find ourselves in circumstances we can’t control. It’s easy to overreact. It’s easy to get emotional. What’s hard is slowing down, evaluating what’s actually happening, and making the best possible decision in that moment.

That’s what Jiu Jitsu teaches us every day, how to stay calm, think clearly, and find solutions under pressure. And really, that’s not just Jiu Jitsu… that’s life.

03 May 09:11

“Technique is learned once, but it’s drilled forever.”

Drill. Drill. Drill.

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

Yes, drilling helps you understand the mechanics. But it goes much deeper than that. It’s where you develop timing, precision, speed, and ultimately flow. It’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.

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 -  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 20 
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 -  60/30
KB Staggered Rows
KB Cleans
KB FR Squats
KB ATW + Toss Over 
KB Pushups 

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.

Reply

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

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. 

Reply

15 Apr 22:23

Interm drilling tonight was awesome. Lots of positional training 

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 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