On this week's episode of the Red Hawk Recap, Tim “The Red Hawk” Welch is joined by Suga Sean O'Malley's ELITE Strength Coach Brandon Harris and MMA LEGEND Joe "Diesel" Riggs. The boys tell all on the training secrets that helped Suga become a champion, recovery techniques that will help elevate your performance, the power of breathwork and more!

Check out Spade! https://drinkspade.com

Weekly Newsletter!

https://timwelch.substack.com/

Confidential Podcast!

https://www.patreon.com/redhawkacademy

Produced/Edited by Nick Pappas

Shot/Produced by @GarrettBueler on Instagram

Timestamps:

0:00 Intro

0:14 Drink Spade!

1:26 Strength Coaches are a MUST for Fighters

2:09 How Brandon Prepares Suga Sean on Fight day

3:52 How to Prepare on Fight Day with Breathwork

5:36 Most Athletes Struggle Because of THIS

6:20 Best Breathwork Method for CLEAR Thinking

7:52 How to Control Your Mind with Breathwork

9:46 Brandon’s Game-Changing Cardio Advice

11:32 How Suga Recovers In Between Rounds

14:38 Why ELITE Athletes are Not Good Coaches

15:03 Cowboy Cerrone Backstage Story

16:45 How to Calm Fighters After a BAD Round

17:57 How to Train Your Nervous System

19:30 Brandon’s FAVORITE Drill

20:56 Joe’s Got a Fight Coming Up!

21:22 Brandon Gives Joe Training Advice for Fight His Fight Camp

24:56 Is Recovery as Important as Training?

26:19 The Secret to Penn State’s ELITE Wrestling Team

27:13 How Tim and Suga Decide When to Take Days Off

28:25 The BEST Recovery Day Activities

29:01 The 3 BEST Recovery Techniques

30:15 Khabib’s Unique Coaching Philosophy

30:29 IT IS HOT IN AZ… (Chicken’s Update)

32:01 Joe’s Crazy Near-Death Experience Story

38:37 How Brandon Developed His Practice

39:20 How to Follow Your Dreams When Nobody Believes in You

40:13 INSANE Fan Question for Riggs 😂

40:38 How to Increase Punching Power

42:09 The Impact of Breathwork/Meditation in Brandon’s Life

42:45 High Performers Do THIS One Thing

43:09 Balancing Chasing Your Dreams and Having Kids

44:04 Brandon Harris Got a Shoutout from Jon Anik

44:48 The BEST Stretching Routine Before/After Training

47:15 Brandon’s Mastery Philosophy

48:11 Tim’s Achilles Warm-Up Routine

48:55 Tim and Joe Pickleball Show-Down is Happening…

49:12 Should BJJ Gyms Require Uniforms?

49:57 Would Riggs Dress in Drag? (Comment Your Thoughts Below)

50:22 Brandon’s Thoughts on Using The Herbs

50:50 Brandon’s Advice for Better Sleep

52:14 The Differences in Athletes (NFL, MLB, UFC)

53:27 What’s it Like Owning a Gym?

55:37 The Mindset of Champions

57:21 How to Choose a Strength/Conditioning Program

58:14 How to Go From Lazy to Hard-Working

59:56 How to Relieve Sciatic Nerve Pain

1:00:38 The BEST Simple Warm Up

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