Adult Program Curriculum - 4/19/26

Welcome to a New Week in the Adult Program! 

Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!

Adult Gi Fundamentals:
A (Mon/Wed)

• Double Leg Take Down

• Arm Lock from Top Control****

• Key Lock from Top Control****

B (Thur/Sat)

• Bear Hug Take Down

• Top Control Escape (ankle drag step over)

• Top Control Escape (ankle drag inside hook)

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 19:

• Ko uchi gari 

• Escapes from Turtle

Adult NoGi Intermediate with Professor Thomas - Week 19:

• Ko uchi gari 

• Escapes from Turtle
  
  

NoGi Study with Coach John:

Reverse Kimura Series

• Kosoto hook back take

• Pass by back take

• Entry to underhook

• Knee Lever Sweep

Striking with Coach Johnny -  Week 2:

• Boxing: Straight Punches (Jab - Cross) - Numbers (1-4)

• Kickboxing: Body Kicks on Thai Pads - Two Punch Series

• Combo: Two-Thirty Drill

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE

Kids Program Curriculum - 4/19/26

Welcome to a New Week in the Kids Program! 

Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!

Little Kids:
Week 10

• Arm Lock from Top Control

• Mat Chat: Sharing Jiu Jitsu

Kids Fundamentals:
Week 10

• Arm Lock from Top Control

• Mat Chat: Sharing Jiu Jitsu

Teens Fundamentals:
A

• Double Leg Take Down

• Arm Lock from Top Control

• Key Lock from Top Control

B

• Bear Hug Take Down

• Top Control Escape (ankle drag step over)

• Top Control Escape (ankle drag inside hook)

Kids Intermediate:
Week 16 - Side Control - Escapes

• Takedown: Hip Toss

• Arm-in Choke from Side Control

• Kimura Lock from North-South

Kids Competition Class:
Week 10

• Competition review - NOGI CLASS - fight from Guard and Half Guard

Kids/Teens Striking:
Week 2

• Boxing: The Jab

• Kickboxing: Rear Round Kick - Southpaw

• Combo: The Sticks Combo

• Mat Chat: Decide Your Goals

Question of the week.  If you could only choose one style to train would it be Gi or No Gi?  

Kids Program Curriculum - 4/12/26

Welcome to a New Week in the Kids Program! 

Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!

Little Kids:
Week 10

• Trap, Bridge, Roll

• Mat Chat: Jiu Jitsu History

Kids Fundamentals:
Week 10

• Trap, Bridge, Roll

• Keylock from Top Control

• Mat Chat: Jiu Jitsu History

Teens Fundamentals:
A

• Jab Defense

• Top Control Escape (post counter) - Hip Escape

• Cross Choke from Top Control

B

• Single Leg Take Down Defense 

• Top Control Escape (trap, bridge and roll)

• Top Control Escape (post counter) - Knee Inside

Kids Intermediate:
Week 14 - Side Control - Escapes

• Takedown: Hip Toss

• Side Control Escape (tricep push)

• Side Control Escape (belt grip)

Kids Competition Class:
Week 9

• Little kids: Competition Review

• Big kids: Competition Review

Kids/Teens Striking:
Week 1

• Boxing: Stance, Guard, Movement

• Kickboxing: Roundkick (Fundamentals)

• Combo: The Sticks Combo

• Mat Chat: How You Think Is Everything

Adult Program Curriculum - 4/12/26

Welcome to a New Week in the Adult Program! 

Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!

Adult Gi Fundamentals:
A (Mon/Wed)

• Jab Defense*

• Top Control Escape (post counter) - Hip Escape

• Cross Choke from Top Control

B (Thur/Sat)

• Single Leg Take Down Defense 

• Top Control Escape (trap, bridge and roll)**

• Top Control Escape (post counter) - Knee Inside

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 19:

• Ko uchi gari 

• Escapes from Turtle

Adult NoGi Intermediate with Professor Thomas - Week 19:

• Ko uchi gari 

• Escapes from Turtle
  
  

NoGi Study with Coach John:
Knee Lever or John Wayne Sweep:

• Basic Scoop Sweep

• Knee Lever Sweep with varying grips

• Failed Knee Lever or use to create movement to enter underhook or legs

Striking with Coach Johnny -  Week 1:

• Boxing: Stance, Guard, Movement, Gallop Step

• Kickboxing: Round Kick (Fundamentals)

• Combo: The Back-Em Up Drill

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

GI WORKSHOP WITH COACH SCOTT

• When: Saturday, April 18th @ 11AM

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE

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 

Here’s a simple question for this week…

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. It’s always powerful to look back at where it all started.

The “You Are Framed” series on RŌL TV by Thomas Rozdzynski is a deep dive into one of the most essential and often misunderstood concepts in Jiu Jitsu: framing. This series breaks down how to build effective structural frames using proper alignment rather than relying on strength, allowing you to manage pressure from larger or more aggressive opponents.

Now available on RŌL TV - https://rolacademy.tv/programs/you-are-framed-by-thomas-rozdzynski

Fitness Workout Plan 4/6/26

Monday - KB 200
25 KB Swings each arm
50 Push-ups
25 KB Front Rack Squat
25 KB Clean & Press
25 KB Lunges
50 KB Swings

Tuesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Wednesday - AMRAP
10 KB DL to Front Raise
10 KB Squat Press Out
10 KB Clean R+L
10 KB Alt Swing
10 KB Throw Over R+L

Thursday - KB 200
25 KB Swings each arm
50 Push-ups
25 KB Front Rack Squat
25 KB Clean & Press
25 KB Lunges
50 KB Swings

Friday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Saturday - 45/15
KB Throw overs R
KB Plank Saws
KB Throw overs L
KB Hollow Holds

Adult Program Curriculum - 4/5/26

Welcome to a New Week in the Adult Program! 

Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!

Adult Gi Fundamentals:
A (Mon/Wed)

• Single Leg Take Down from Clinch***

• Scissor Sweep from Guard***

• Tripod Pass from Half Guard

B (Thur/Sat)

• Single Leg Take Down from Collar Grips

• Hip-in Guard Pass**

• Tripod Sweep from Guard***

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 18:

• Ko uchi gari 

• Attacks from Turtle

Adult NoGi Intermediate with Professor Thomas - Week 18:

• Ko uchi gari 

• Attacks from Turtle
  
  

NoGi Study with Coach John:
Dogfight from underhook half guard. We will cover:

• Knee tap sweep

• Kosoto hook sweep

• Roll through sweep and back take

• Cow catcher sweep

Striking with Coach Johnny -  Week 12:

• Boxing: Two-Punch / Numbers (1-9) / Numbers+Counters

• Kickboxing: Numbers + Round Kick/Knees/Front Kicks and Counters

• Combo: The Dekkers Combo

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

GRAPPLING INDUSTRIES TEAM COMPETITION

• When: Saturday, April 11th

• DETAILS AND REGISTRATION HERE

GI WORKSHOP WITH COACH SCOTT

• When: Saturday, April 18th @ 11AM

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE