Strength on the Mat: Lessons From My Journey With Jiu Jitsu

In 2015, a friend of mine convinced me to try Brazilian Jiu Jitsu. At the time, I was in great shape. I was lifting weights regularly, working in K9, and had boxed and trained Muay Thai before. I walked into Sergio Penha’s Brazilian Jiu Jitsu in Las Vegas with confidence. I thought, “I’m strong, I’m fit, this won’t be too hard.”

That confidence lasted right up until the first live roll.

Sergio paired me with his son, Eduardo, who I outweighed by 75 pounds. I remember thinking, I’d better be careful not to hurt this kid. Ten minutes later, I was exhausted, sore, and tapping out so many times that even my hands hurt. He completely dominated me. And when Sergio paired me with one of his female purple belts next, the result was the same. By the third round, I was sitting on the mat trying not to throw up.  I told Sergio that there can’t be people that much smaller than me that can embarrass me like that. 

That day opened my eyes to what I can only describe as a superpower, the art of Jiu Jitsu.

Jiu Jitsu humbles you quickly. No matter how tough or experienced you think you are, the mat levels everyone. Getting tapped out forces you to set your ego aside and learn. Over time, you begin to see growth, not just in technique, but in patience, discipline, and humility.

Training in Jiu Jitsu is like solving problems under extreme stress. You are uncomfortable, stuck in bad positions, and learning to calm your breathing instead of panicking. That lesson translates directly into life and into policing. In critical incidents, panic makes things worse. Learning to think clearly in the middle of pressure is invaluable.

I have noticed something unexpected over the years. Jiu Jitsu quieted that little fight or flight reaction we all have, even outside the gym. The anxiety you feel during a tough conversation, conflict at work, or stressful decision does not hit the same way once you have spent hundreds of hours getting crushed, pinned, or submitted and finding your way out. The mat builds a kind of confidence that carries into everyday life.

Another gift Jiu Jitsu gave me is community. In law enforcement, it is easy to live in a bubble, surrounded only by other cops. On the mat, I have rolled with IT workers, gas company employees, parents, students, and people from every walk of life. The moment we stepped on the mat, we were equals. Those connections gave me perspective and reminded me that courage and resilience are not limited to people in uniform.

Jiu Jitsu also gave me access to different viewpoints on life, community, and politics that I never would have encountered if I had stayed inside my law enforcement bubble. These perspectives helped me connect with citizens on a deeper level during professional interactions.

One example stands out. During a class, I had a conversation about the George Floyd incident and the violence that followed with three people I trained with. All three were people of color, each with different backgrounds and roles, including a new police officer and a protester from Las Vegas.

We shared our perspectives and explained why certain things were so upsetting. It was a civil, respectful conversation, and all four of us walked away with new insight and a stronger ability to be empathetic toward each other. That conversation was only possible because of the bond we had already built through training.

Jiu Jitsu kept me in shape, but more importantly, it gave me strength in other areas of life. It taught me resilience, patience, and the ability to keep showing up, even when progress feels slow. It mirrored the lesson I try to teach everywhere I go: real strength is built when you embrace discomfort and keep stepping back on the mat.

If you have ever thought about trying Jiu Jitsu, no matter your age, background, or fitness level, I can promise you this: you will come out better for it.