Ryan Garcia isn\u2019t someone who lacks confidence.<\/p>\n
The speed and power have always been there. If you\u2019ve followed him for any significant stretch of his career, you know he\u2019s not one to avoid saying what he feels. There is a noticeable difference in how the 27-year-old approaches his preparation these days.<\/p>\n
There\u2019s more focus on efficiency. A deeper appreciation for recovery. A better understanding of what his body needs and when it\u2019s needed. And after years of navigating the physical and mental demands that come with being one of boxing\u2019s most scrutinized stars, Garcia (24-2-1) speaks like someone who understands that being at your best isn\u2019t necessarily about doing more.<\/p>\n
Sometimes, it\u2019s about knowing exactly how much is enough.<\/p>\n
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.<\/p>\n
\u201cMy body is feeling great,\u201d Garcia told Muscle and Fitness<\/em>. \u201cDidn\u2019t have much time off from the last fight, so everything\u2019s just a little bit smoother this camp and less stress on the body, so it feels good.\u201d<\/p>\n The objective now is maintaining that momentum while continuing sharpening a version of Garcia he believes is approaching its peak.<\/p>\n Each training camp brings a different but similar challenge. They\u2019re 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.<\/p>\n Garcia hasn\u2019t 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\u2019t feel like starting from zero.<\/p>\n \u201cI think at the right enough balance of the time off and not getting too off track, it\u2019s super beneficial,\u201d Garcia says. \u201cIt allows your body to have some time to recover but also not get too far out of the loop.\u201d<\/p>\n 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\u2019t 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.<\/p>\n \u201cEvery day varies,\u201d Garcia says. \u201cYou have to make adjustments. It\u2019s not just go, go, go.You\u2019ve got to find your spots and the time to pull it back a little but or push it or take a day off.\u201d<\/p>\n Against Benn, Garcia understandably didn\u2019t 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.<\/p>\n \u201cHe\u2019s going to be a guy that\u2019s going to try real hard,\u201d Garcia says. \u201cWe\u2019ll be ready for anything he has to bring.\u201d<\/p>\n Speed has been the calling card of Garcia\u2019s career. As he\u2019s 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.<\/p>\n \u201cI\u2019ve been mastering myself and the way I punch for years and years,\u201d Garcia says. \u201cAs I grow older and wiser, things have definitely been getting much better.\u201d<\/p>\n 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\u2019s mentally beneficial.<\/p>\n \u201cJust being in the gym, lifting weights really helps me mentally, too,\u201d he says. \u201cI\u2019m not talking about bodybuilding, but I\u2019m talking more so about just making sure that you\u2019re in the gym lifting weights and just being part of that gym environment.\u201d<\/p>\n The physical carryover was noticeable in Garcia\u2019s fight against Barrios. As his body has become stronger, so too has his understanding of utilizing other areas he previously didn\u2019t understand could contribute to his punching mechanics.<\/p>\n 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.<\/p>\n \u201cI like doing ab routines,\u201d Garcia says. \u201cBicycles, scissors, anything that has to do with abs.\u201d<\/p>\n There was a time when recovery was the last thing on Garcia\u2019s mind. Train, box, get a massage every now and then, and keep it moving. This used to be his routine.<\/p>\n That mindset has flipped 180. Garcia now incorporates red-light therapy, sauna sessions, occasional cryotherapy, ice baths, and physical therapy into his preparation.<\/p>\n \u201cAdding that into my regimen at times has been beneficial and helped me perform much better,\u201d he says. \u201cI definitely have taken up more of a liking to it lately.\u201d<\/p>\n 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\u2019s become better at distinguishing between the discomfort that needs to be overcome and the signals his body sends that need to be respected.<\/p>\n \u201cIt\u2019s being more efficient,\u201d he says. \u201cThat\u2019s basically what it is. You\u2019re more efficient in your training, the way you punch, recover, and everything. Everything becomes more efficient, sharper, and more to the point.\u201d<\/p>\n 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.<\/p>\n 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.<\/p>\n \u201cI train so hard that it would be hard for me to mess up my diet,\u201d Garcia says. \u201cOnce you understand food, it doesn\u2019t control you at all. Then you can pick when you want to give your body [a treat]. It\u2019s really cool once you understand yourself.\u201d<\/p>\n Garcia has experienced almost every form of attention a professional athlete can receive today.<\/p>\n 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.<\/p>\n Keep busy.<\/p>\n \u201cLet the noise be the noise,\u201d Garcia says. \u201cJust address something if it really irritates you, but most of the time, stay busy. It\u2019s not going to help if you dwell on it.\u201d<\/p>\n 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.<\/p>\n It\u2019s this preparation that Garcia feels makes pressure much easier to manage.<\/p>\n \u201cYou only feel pressure when you don\u2019t think you\u2019re prepared for what\u2019s coming,\u201d he says. \u201cI know that when I prepare well, I\u2019m not really feeling the pressure. I\u2019ve done this plenty of times. I love to entertain, so it\u2019s almost second nature when I get in there.\u201d<\/p>\n There is also the psychological difference that comes with owning something everyone is gunning for. Garcia says becoming the WBC welterweight champ hasn\u2019t made him comfortable. If anything, it has created a stronger desire to separate himself from those now chasing him.<\/p>\n \u201cNow that I have it,\u201d Garcia says. \u201cI\u2019m even more inclined to be hungrier, more ferocious, and more defensive of not losing my title.\u201d<\/p>\n This mentality is a clear indication of where Garcia believes he currently stands. He doesn\u2019t 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.<\/p>\n \u201cThey\u2019ll see somebody so complete and at the top of his game,\u201d he says. \u201cI think they\u2019re going to be like, \u2018Damn, he\u2019s gotten to his prime.\u2019\u201d<\/p>\n Garcia pauses just enough to make sure there isn\u2019t any confusion about how he expects the night to end.<\/p>\n \u201cI\u2019m going to beat him very easy.\u201d he says. \u201cWell, make it look easy.\u201d<\/p>\n Garcia\u2019s 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.<\/p>\n Try this 45- to 55-minute<\/strong>, boxing-inspired workout one to two times per week.<\/p>\n Warmup: 6 Minutes<\/strong><\/p>\n Complete two rounds:<\/p>\n Keep the pace moderate. The goal is to raise your body temperature without burning yourself out before the work begins.<\/p>\n Complete 3 rounds<\/strong>, resting 60 to 90 seconds between rounds.<\/p>\n Complete 6 rounds<\/strong>:<\/p>\nRyan Garcia is Riding the Momentum Instead of Starting Over<\/h2>\n
![\"Ryan](\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2026\/08\/Ryan-Garcia-throwing-body-shots-while-training.jpg?quality=86&strip=all\")
<\/div>Strength Training Has Added Another Layer to Garcia\u2019s Speed and Power<\/h2>\n
Ryan Garcia Has Fully Bought Into Recovery<\/h2>\n
Preparation Has Changed Garcia\u2019s Relationship With Pressure<\/h2>\n
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![\"Boxer](\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2026\/08\/Boxer-Ryan-Garcia-training-with-a-medicine-ball.jpg?quality=86&strip=all\")
<\/div>The Ryan Garcia-Inspired Speed, Power & Conditioning Workout<\/h2>\n
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Block 1: Strength and Explosiveness<\/h3>\n
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Block 2: Fight Conditioning<\/h3>\n