Ryan Garcia isn’t someone who lacks confidence
The speed and power have always been there. If you’ve followed him for any significant stretch of his career, you know he’s not one to avoid saying what he feels. There is a noticeable difference in how the 27-year-old approaches his preparation these days
There’s more focus on efficiency. A deeper appreciation for recovery. A better understanding of what his body needs and when it’s needed. And after years of navigating the physical and mental demands that come with being one of boxing’s most scrutinized stars, Garcia (24-2-1) speaks like someone who understands that being at your best isn’t necessarily about doing more
Sometimes, it’s about knowing exactly how much is enough
Ahead of his Sept. 12 fight against Conor Been approaching, Garcia says the relatively short turnaround from his Feb. WBC welterweight title capturing win against Mario Barrios has worked in his favor. Rather than going through a slight departure from his condition and then having to put himself through another complete rebuild, he was able to carry momentum into camp
“My body is feeling great,” Garcia told Muscle and Fitness. “Didn’t have much time off from the last fight, so everything’s just a little bit smoother this camp and less stress on the body, so it feels good.”
The objective now is maintaining that momentum while continuing sharpening a version of Garcia he believes is approaching its peak
Ryan Garcia is Riding the Momentum Instead of Starting Over
Each training camp brings a different but similar challenge. They’re designed to push a fighter toward a physical and mental peak. Part of the challenge when camp begins is the weeks of simply getting back to where you were from your last fight
Garcia hasn’t had to deal much with that this time. He believes there is an ideal window between allowing the body enough time to recover and staying close enough to fighting shape that the next camp doesn’t feel like starting from zero
“I think at the right enough balance of the time off and not getting too off track, it’s super beneficial,” Garcia says. “It allows your body to have some time to recover but also not get too far out of the loop.”
His days remain a push through high-volume rotational work and taxing workouts. A typical camp morning begins with roughly 90 minutes to two hours of strength and conditioning. From there, Garcia heads out for a five- to seven-mile run. If that wasn’t enough, then comes another 90 minutes to two hours of boxing work. That is followed up by finishing with sprints. This is just an outline of a typical day
“Every day varies,” Garcia says. “You have to make adjustments. It’s not just go, go, go.You’ve got to find your spots and the time to pull it back a little but or push it or take a day off.”
Against Benn, Garcia understandably didn’t reveal too much about the tactical plan. What he did say is that the focus has been on preparing his body to respond to whatever situation presents itself
“He’s going to be a guy that’s going to try real hard,” Garcia says. “We’ll be ready for anything he has to bring.”
Strength Training Has Added Another Layer to Garcia’s Speed and Power
Speed has been the calling card of Garcia’s career. As he’s matured and evolved, his understanding of how to combine that natural quickness with force has also. He describes the relationship between speed and power as a balancing act. Go too far in either direction and something gets lost
“I’ve been mastering myself and the way I punch for years and years,” Garcia says. “As I grow older and wiser, things have definitely been getting much better.”
Weight training has become an increasingly important part of his evolution. He views the gym as a place to create a stronger and more structurally sound body while also feeling something that’s mentally beneficial
“Just being in the gym, lifting weights really helps me mentally, too,” he says. “I’m not talking about bodybuilding, but I’m talking more so about just making sure that you’re in the gym lifting weights and just being part of that gym environment.”
The physical carryover was noticeable in Garcia’s fight against Barrios. As his body has become stronger, so too has his understanding of utilizing other areas he previously didn’t understand could contribute to his punching mechanics
And while every fighter has some portion of training camp they would be happy to skip, Garcia has no problem identifying the training he actually enjoys: While back and shoulder work are also among his favorites, putting in the core work has been a heavy boost this fight camp
“I like doing ab routines,” Garcia says. “Bicycles, scissors, anything that has to do with abs.”
Ryan Garcia Has Fully Bought Into Recovery
There was a time when recovery was the last thing on Garcia’s mind. Train, box, get a massage every now and then, and keep it moving. This used to be his routine
That mindset has flipped 180. Garcia now incorporates red-light therapy, sauna sessions, occasional cryotherapy, ice baths, and physical therapy into his preparation
“Adding that into my regimen at times has been beneficial and helped me perform much better,” he says. “I definitely have taken up more of a liking to it lately.”
This change also reflects something significant in his approach. Younger athletes can treat fatigue and exhaustion like an opponent. If something hurts or the body feels heavy, pushing through usually is the solution because it shows your toughness. Garcia says he’s become better at distinguishing between the discomfort that needs to be overcome and the signals his body sends that need to be respected
“It’s being more efficient,” he says. “That’s basically what it is. You’re more efficient in your training, the way you punch, recover, and everything. Everything becomes more efficient, sharper, and more to the point.”
His approach to nutrition has also developed a similar level of flexibility. Years in boxing have given him a strong understanding of protein, carbohydrates, sugar, and how his body responds to certain foods during camp. There is a method to his fueling, which allows him not to have to adhere to an overly rigid nutrition plan
Salmon with carbs is a consistent choice for his afternoon meals. To close his evening, he enjoys some version of red meat and pasta. There also might be a time for a cheeseburger
“I train so hard that it would be hard for me to mess up my diet,” Garcia says. “Once you understand food, it doesn’t control you at all. Then you can pick when you want to give your body [a treat]. It’s really cool once you understand yourself.”
Preparation Has Changed Garcia’s Relationship With Pressure
Garcia has experienced almost every form of attention a professional athlete can receive today
Praise, criticism, headlines, and social media scrutiny. Warranted attention, unwarranted. Questions about his career, personal life, and even his mental health. His response to navigating this is relatively simple
Keep busy
“Let the noise be the noise,” Garcia says. “Just address something if it really irritates you, but most of the time, stay busy. It’s not going to help if you dwell on it.”
Garcia has previously been open about anxiety and served a one-year suspension that spanned 2024-2025. This time away did help him to better prioritize his mental health. Today, he says faith remains the foundation that helps keep him grounded. The second pillar is his preparation
It’s this preparation that Garcia feels makes pressure much easier to manage
“You only feel pressure when you don’t think you’re prepared for what’s coming,” he says. “I know that when I prepare well, I’m not really feeling the pressure. I’ve done this plenty of times. I love to entertain, so it’s almost second nature when I get in there.”
There is also the psychological difference that comes with owning something everyone is gunning for. Garcia says becoming the WBC welterweight champ hasn’t made him comfortable. If anything, it has created a stronger desire to separate himself from those now chasing him
“Now that I have it,” Garcia says. “I’m even more inclined to be hungrier, more ferocious, and more defensive of not losing my title.”
This mentality is a clear indication of where Garcia believes he currently stands. He doesn’t talk like someone trying to rediscover what made him special. He believes he is improving on it. When he steps into the ring to defend his title on Sept. 12 against Benn, he believes the difference will be obvious to those watching
“They’ll see somebody so complete and at the top of his game,” he says. “I think they’re going to be like, ‘Damn, he’s gotten to his prime.’”
Garcia pauses just enough to make sure there isn’t any confusion about how he expects the night to end
“I’m going to beat him very easy.” he says. “Well, make it look easy.”
Ryan Garcia
The Ryan Garcia-Inspired Speed, Power & Conditioning Workout
Garcia’s training is built around maintaining explosiveness while developing the conditioning to perform deep into a fight. He also emphasizes core, back, and shoulder training, which he says have helped improve the way his body contributes to his punches
Try this 45- to 55-minute, boxing-inspired workout one to two times per week
Complete two rounds:
- Jump rope: 60 seconds
- Bodyweight squats: 15 reps
- Alternating reverse lunges: 10 each leg
- Arm circles: 20 seconds each direction
- Mountain climbers: 30 seconds
- Shadowboxing: 60 seconds
Keep the pace moderate. The goal is to raise your body temperature without burning yourself out before the work begins
Block 1: Strength and Explosiveness
Complete 3 rounds, resting 60 to 90 seconds between rounds
- Dumbbell Goblet Squat: 10 reps
- Pushups: 12 to 15 reps
- One-Arm Dumbbell Row: 10 reps per side
- Dumbbell Shoulder Press: 8 to 10 reps
- Medicine-Ball Rotational Throw: 8 reps per side
Block 2: Fight Conditioning
Complete 6 rounds:
- Run, bike, or row hard: 30 seconds
- Easy recovery pace: 60 seconds
After Round 6, recover for two minutes
Then perform:
- Shadowboxing: 3 minutes
- Rest: 60 seconds
- Shadowboxing: 3 minutes
During the boxing rounds, focus on staying relaxed while throwing fast combinations. Think speed and precision rather than trying to make every punch as hard as possible
Garcia describes punching as a “fine balance between speed and power,” with the goal of producing explosiveness without allowing force to slow down his hands
Block 3: Core Finisher
Complete 3 rounds with minimal rest:
- Bicycle crunches: 20 total
- Scissor kicks: 20 total
- Plank shoulder taps: 20 total
- Dead bugs: 10 per side
- Forearm plank: 30 seconds
Rest 45 seconds between rounds
Optional Sprint Finisher
If you still feel fresh:
Complete4 to 6 rounds of:
- Sprint: 15 seconds
- Walk: 45 seconds
This should be fast but controlled. Stop if your speed or mechanics noticeably deteriorate
