Former MMA fighter and elite coach Tim “Red Hawk” Welch reveals how injury shifted his career and how holistic recovery, optimized sleep, and mental conditioning transformed his approach to training high-level athletes like UFC’s Sean O’Malley.

At Red Hawk Academy in Arizona, Tim has built more than a gym; he’s created a culture that blends world-class coaching with a community-driven environment, complete with organic coffee that fuels fighters and locals alike.

What You’ll Learn in This Episode:

How injury shaped Tim’s philosophy as both a fighter and a coach
The role of holistic recovery, sleep, and mindset in elite performance
Why Red Hawk Academy is more than a fight gym, it’s a community
How daily rituals and environment impact athletic success

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Chapters

00:00 Introduction and Tim Welch’s Background

01:05 Transition from Fighter to Coach

02:40 Holistic Approach to Training and Recovery

04:25 Nutrition, Lifestyle, and Athlete Longevity

06:10 Mental Resilience and Conditioning

07:55 Social Media Detox and Its Impact

09:40 Cannabis Use in Athletic Recovery

11:35 Tim’s Morning and Evening Routines

13:20 Sleep, Recovery, and Performance Habits

14:50 Conclusion and Final Thoughts

Disclaimer:

The information shared in this podcast is for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, sleep routine, or health habits.

Links:

Inside the UFC Coach's Daily Rituals for Peak Performance with Tim Welch