Training Protocol

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Proper Conduct:

1. The first student to arrive should sweep the TC (Training Center) floor.
2. Do not lean against the walls during latihan.  
3. Do not correct other students’ movements. Avoid discussing movements or giving verbal feedback to your partners.  
4. Never teach another student a movement unless the trainer asks you to do so.
5. Do not ask trainers to teach you specific movements, especially long movements.  
6. Junior students should wait to be invited to spar by senior students/trainers.

PGB Dress Code:

• The 'Whites': Wear white loose pants with no markings, closed at the waist and ankles with elastic or drawstrings.
• Wear a plain white t-shirt or a white t-shirt with the PGB  logo. 
• Tuck your shirt into the waistband of the pants. Do not leave drawstrings hanging out at the waist or ankles.
• Long sleeved white sweatshirts or undershirts may be worn during cold weather.
• We train barefoot at all times indoors.  Shoes are left outside the training hall.
• You may wear soft flexible shoes such as Chinese tai chi slippers or thin-soled tennies when training outdoors.  
• If you have obtained a belt by taking a belt test, wear it during latihan from the opening to closing circle. Kneel and face the wall to tie your belt.  Women tie their belts on their right side; men knot their belts on their left.  See your trainer on how to tie the belt properly.  
• A PGB jacket should be worn at all formal latihan, belt tests, and ceremonies.  The belt is tied over the jacket.
• If you tend to sweat profusely during hot weather, bring an extra clean white t-shirt to change into or a white hand towel with which to wipe your face during training.  
  
• During cold weather,  you may wear a warm (preferably white or black) sweatshirt over your t-shirt after the opening circle or wear socks during the stretches (but not while training actively).
• Remove your belt before leaving the training hall for any reason.    

Health and Safety Protocols:

• Finger and toe nails should be cut and filed down.  Long hair should be tied back. All jewelry, including stud earrings and piercings, should be removed.
• Notify the trainer if you have any  injuries or health issues that will limit your ability to perform some of the movements.  The trainer will let you know how to modify movements or which movements not to do.
• Menstruating women should avoid wide low stances, jumps, rolls, falls, sparring, or breathing exercises during the first three days of their period (longer if they tend to bleed heavily).  Pregnant women should not do these movements after the first trimester until approximately six months after giving birth.
• Inform the trainer if you feel dizzy, faint, or nauseous during latihan.  This is not uncommon especially while sparring or learning new long movements.  The trainer will instruct you on what to do to alleviate these symptoms.
  
• If at any time during training you must leave the latihan floor (i.e., to go to the bathroom), soja the trainer leading class and make sure he/she knows why you are leaving. Remove your belt before leaving the floor. When you return, retie your belt, then soja the same trainer to inform him/her that you have returned. 
  
• Stagens are long narrow strips of cloth wrapped around the hips and lower back.  These optional items  are helpful for keeping back muscles warm, preventing hernias, and supporting inner organs while jumping, rolling, etc.   Wearing a stagen throughout latihan is especially recommended for menstruating or pregnant women or anyone who has previously had injuries to the lower abdominal and pelvic areas (i.e. hernias, lower back problems, etc.) or illnesses of the organs in the lower abdomen.

• Do not drink iced beverages or take a cold shower immediately after training, as it is a shock to the system.  The best beverage in the cool-down period after training is hot sweetened black tea to bring your blood sugar back up.