At least once a month I try to complete a few #HIIT rounds in uniform (usually on my Friday or on a day off). The weight of the gear greatly limits movement and flexibility, and I want to feel that in training before it really matters.

We also have plate carriers (exterior body armor) in each of our patrol vehicles and the extra weight of that plus the regular gear (about 45lbs total) makes moving with a purpose extremely difficult. I tried to follow the #tabata protocol for each of these movements and it was very hard.???⚫️?⚫️? #bellevue #police #fitness #jiujitsu #bodyweight #workout #trainweeklyorfightweakly #oldman #oahugrown #aiea #thatSLOWgrind #protectbellevuedotcom

Some of the best takeaways from @renergracie’s seminars aren’t techniques. Being in my 40’s and wanting to train until my kids have kids and they are all grown up, this mindset really resonated with me because the way I had been training wasn’t sustainable. I asked, and Rener was nice enough to let me share this with you all.

On Saturday, September 22nd he and @ryrongracie will be teaching two seminars together at the Washington State Criminal Justice Training Center (police academy) in Burien! There will be 3500+ sq feet of mat space and lots of parking but last time there were more than 120 practitioners from all over the ? so go to gracieuniversity.com/seminars and sign up early! Should be another awesome time on the mats! ??⚫️?⚫️? #bellevue #police #selfdefense #oldman #jiujitsu #invest #trainsmart #outreach #aloha #heliogracie #trainweeklyorfightweakly #protectbellevuedotcom

Huge mahalo to the @basketballcopfoundation for the big assist to support @mjracle_beastbyday2x’s basketball journey! Gainesville PD Officer Bobby White raised $800 in three days that went directly to her and her mom Tameek for their trip to Atlanta next week! Also thank you to coach @reggie_or_nott for always welcoming me to connect with the youth in his @rdcbasketball! Those bridges cannot be built without your help and it is awesome to see the great work you do. ????⚫️?⚫️ #gainsville #bellevue #basketball #community #ballinbynature #basketballcop #outreach #aloha #ohana #makeadifference #ballweeklyorballweakly #protectbellevuedotcom

The only time @renergracie couldn’t stand up in base ? #fbf #bellevue #summer #jiujitsu

Raph putting our new hires through the deck of cards. Always be ready ???⚫️?⚫️ #wearehiring #bellevue #police #fitness #workout #oahugrown #aiea #trainweeklyorfightweakly #protectbellevuedotcom

@bellevueskatepark skatecamp this week was awesome. Dropped in on the halfpipe, bombed the hill, and watched @cardiacrush and @natetrahan shred. Nate is a trained triple/quadruple deck skater, do not try at home! And for those who are wondering, our holsters have multiple retentions and the HK USP (my firearm) has two internal safeties so a round being discharged from impact is not possible ???⚫️?⚫️ #bellevue #police #skateboarding #outreach #aloha #makeadifference #oahugrown #aiea #fitness #protectbellevuedotcom

Respect to Tommy, one of our new hires who came out to train on his day off. After graduating from @seattle_pacific with a BS in Interdisciplinary Studies, he worked security, coached baseball, and volunteered his time with the homeless community. Amongst his other skills, he is fluent in Japanese and taught English in Japan on and off for about 8 years. He has several months before he starts the academy and we’ll make sure he’s ready to go. Since he is only 55lbs heavier than me, I asked him to put the gloves on and help me work on some techniques from the #graciesurvivaltactics course curriculum from @gracieuniversityhq. That brings up the following question: would it be easier to teach officers #jiujitsu or train jiu-jitsu practitioners to be officers? Either way, #wearehiring. If you are in Western WA, message me. We regularly do free training for all full time LE. Stay safe everyone! ?????⚫️?⚫️???????**shoes were cleaned before stepping on the mats** #bellevue #police #selfdefense #fitness #outreach #aloha #makeadifference #oahugrown #aiea #trainweeklyorfightweakly #protectbellevuedotcom

It’s #summer break and the young people at the @rdcbasketball camp took me to school ?! Coach @reggie_or_nott runs a super fun ? camp and he has the kids working hard but still having fun. In this drill we were going dribble around the small cone then first person to 5 baskets wins. Coach said I lost but if you watch you can see there was some #homecourt advantage going on ??. We are very lucky to have Reggie in our #community! ?????⚫️?⚫️ #bellevue #police #basketball #lefthand #outreach #aloha #makeadifference #oldman #fitness #oahugrown #aiea #protectbellevuedotcom

My awesome coworker @larryperreira helped me work on this #guillotine counter and handcuffing transition that I learned in the #graciesurvivaltactics course at @gracieuniversityhq. #jiujitsu folks know that getting your body/legs to the side opposite of the neck wrap alleviates the choking pressure (going towards it makes it worse trust me ?). Once on the “safe” side, forearm pressure across the neck of the bottom person creates incentive to let go. #bjj practitioners would also advocate the #VonFluechoke as an option from the same position ???⚫️?⚫️**shoes were cleaned before stepping on the mats**? #fbf #bellevue #police #selfdefense #oahugrown #aiea #waipahu #trainweeklyorfightweakly #protectbellevuedotcom

Driving around and saw Jenner trying to #catamaran by himself. Unacceptable ???⚫️?⚫️? @natetrahan @bellevueskatepark ?@jeffkaale #bellevue #police #skateboarding #ohana #summer #outreach #aloha #makeadifference #skatecamp #crosstraining #oahugrown #aiea #skatelikeacop #protectbellevuedotcom

If you from #hawaii, you understand ???#rubbahslippahs #ehtrywait #boardshorts #offduty #police #workout #fitness #oahugrown #aiea #oldman #dakineweeklyordakineweakly

I try my best to display the importance of #fitness in our line of work, but no matter how hard I try, I can never keep up with the standard that my coworker and friend @larryperreira sets ???????⚫️?⚫️ #bellevue #police #jiujitsu #gripstrength #waipahu #oahugrown
#Repost @larryperreira
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Trying to be like @craighanaumi but it’s not as easy as he makes it look. I’m going to have a six pack in no time. Thanks @ladyinbluecomingthru for the steady hand behind the camera. #protectbellevuedotcom #ohanajiujitsu #policetraining

@crabpipe69 gave me a few of his seldom-skated completes (skateboards) and told me to give them to deserving people in our #community. I gave one to Maggie, who started skating a few years ago after seeing how fun it looked. When she’s not kicking butt in school you can find her shredding at the bowl or at the @bellevueskatepark. I asked her why she loves #skateboarding and this was her response. Mahalo Tom for your #kindness and generosity! ?????⚫️?⚫️ #bellevue #police #outreach #aloha #makeadifference #payitforward #oahugrown #aiea #skatelikeagirl #slatelikeacop #fitness #protectbellevuedotcom #crossroadsbowl

Aside from punches, #headlocks are one of the most common behaviors in a fight. We taught some headlock counters to our coworkers last month, and my friend/coworker Trent let me get in a few reps of some additional variations. Performing them with the gear on is more difficult, but important to periodically feel. **boots and shoes were disinfected/cleaned before stepping on the mats.** Techniques are from the curriculum at @gracieuniversityhq. Stay safe everyone ???⚫️?⚫️???#bellevue #police #graciesurvivaltactics #selfdefense #jiujitsu #fitness #outreach #aloha #oahugrown #aiea #trainweeklyorfightweakly #protectbellevuedotcom