BJJ Black Belt Tim Welch Shares His Thorough Morning Routine

BJJ Black Belt Tim Welch Shares His Thorough Morning Routine

Introducing a morning routine is one of the best things you could do for the sake of productivity.
But if you don’t know where to start, it’s always good to look for inspiration!

For example, you can take a look at Tim Welch‘s (very thorough) morning routine.
Welch is a BJJ black belt and a former professional MMA fighter. So, he knows a thing or two about success and taking care of your body.



Welch starts his morning by drinking high pH water, after which he likes to get his body moving.
He does this with simple yoga stretches and movements, plus he also foam rolls in order to loosen up his muscles before running.

He enjoys stretching in front of red light, for the sake of red light therapy. Why does he do it? Because of the skin and circadian rhythm benefits.
Immediately after that, Welch goes to an inversion table. He says that it takes a lot of pressure off his spine, lengthens it, and gets the blood flowing towards his head.

Then, he hops on the treadmill. First he walks for around 5 minutes, which he follows up with 15 minutes of alternating high and low intensity effort.
He does this 2-3 times per week.

Welch also works out his legs every day. This, he believes, gives him an additional advantage in Jiu-Jitsu; especially when it comes to applying pressure.
It’s not too heavy of a workout, but it is an everyday one.

After all that movement, Welch goes for a cold bath.
Watch the rest of his routine on the video below: