First Time?
Getting Started
You have been thinking about trying Jiu-Jitsu. Here is exactly what to expect.
What to Wear
For your first class, wear athletic clothes — a t-shirt and shorts or athletic pants. We have loaner gis available for trial students, so no special gear is required to try it out. Avoid clothing with zippers, pockets, or anything that could catch fingers or toes.
If you continue training in gi classes, you will need a gi (the traditional uniform). For no-gi classes, a rash guard and grappling shorts are standard.
What to Bring
Water bottle
you will need it
Towel
for wiping down between rounds
Flip flops or sandals
wear these off the mat to keep the training surface clean — non-negotiable at every serious gym
A clean body
shower before class, trim your nails, remove jewelry. Hygiene is taken seriously in Jiu-Jitsu
Do I Need to Be in Shape?
No. This is the most common reason people delay starting, and it is backwards. You do not get in shape to start Jiu-Jitsu — you get in shape BY doing Jiu-Jitsu.
Every class at Panza is all-levels. You will go at your own pace. Your body will adapt. Plenty of students started in worse shape than you are right now.
Am I Too Old?
No. Adults of all ages train at Panza. Jiu-Jitsu is often called the “gentle art” because it relies on leverage and technique rather than strength and speed. Older practitioners frequently outperform younger, less experienced ones because the art rewards patience and problem-solving.
If you can get on and off the floor, you can train Jiu-Jitsu.
What Your First Class Looks Like
Here is the structure so nothing catches you off guard.
Arrive and Bow In
Show up 10-15 minutes early. You will be greeted, shown where to change, and introduced to Coach Panza or the instructor on the mat. When you step onto the mat, bow — this is a sign of respect for the training space.
Warm-Ups
Light movement to get your body ready — jogging, hip escapes, bridging, basic movement patterns. Nobody expects you to know these yet. Follow along.
Technique Instruction
The instructor demonstrates a technique, then you drill it with a partner. This is where learning happens. You will be paired with someone who knows what they are doing, and they will help you through the movements.
Drilling
Repetition. You and your partner take turns practicing the technique. Ask questions — nobody expects you to get it perfect on the first day.
Rolling (Recommended for Beginners)
"Rolling" is live sparring. We encourage beginners to try it — you will be matched with an experienced student who will keep things controlled and safe. You can tap at any time, and your partner will stop immediately.
The Survival Phase
The first few months of Jiu-Jitsu are about learning to be comfortable being uncomfortable.
You will not know what is happening. You will get caught in positions you do not understand. You will tap — a lot. This is normal. Every single person on the mat went through the same thing.
The students who stick with it past this phase are the ones who stop trying to “win” and start trying to “learn.” Focus on showing up consistently. The technique will come.
A Realistic Starting Pace
2-3 classes per week is enough to build a foundation and start seeing real progress. You do not need to train every day.
Etiquette — The Unwritten Rules
Hygiene
This is a contact sport. Shower before class. Keep your nails trimmed. Wash your training gear after every session. If you have any skin condition, stay off the mat until it is cleared.
Bowing On and Off the Mat
Bow when you step onto the mat and when you step off. This is not religious — it is a sign of respect for the training space and your partners.
Tapping
If you are caught in a submission or feel uncomfortable, tap your partner, the mat, or say "tap" out loud. Your partner will release immediately. There is no shame in tapping — it is how you stay safe and train for years.
Asking to Roll
During sparring, make eye contact and extend your hand. If someone declines, do not take it personally. There is always another round.
Respect the Space
Keep the mat area clean. Do not walk off the mat barefoot and back on without cleaning your feet. These small things show you respect the culture.
What Comes After Your First Class
If you enjoyed it, come back. Most people know within three classes whether Jiu-Jitsu is for them. The free trial lets you experience it without any commitment.
All classes at Panza are all-levels, so you will be in the same class as experienced students — this is by design. You learn faster when you train with people who are better than you.