Behind Ryan Garcia's devastating hooks lie years of strength, cardio, and specialized training. “I’ve learned so much from all of the other camps,” Garcia said ahead of the Mario Barrios fight. So what fuels his boxing fitness routine?

Ryan Garcia Boxing Workouts

He starts his morning with a 5-mile run, followed by 8 rounds of shadowboxing with lightweight wrist straps, plus yoga and core drills. He divides his workouts into four phases.

Resistance Band Circuit

• Resisted Squat - 4 rounds of 15 reps
• Resisted Overhead Press - 4 rounds of 15 reps
• Resisted Squat to Press - 4 rounds of 15 reps

Conditioning Circuit

• Bosu Ball Step Up - 1 minute
• Bosu Ball Across Steps - 1 minute
• Bosu Ball Scissors Steps - 1 minute

Core Circuit

• Plank Leg Lift - 10 reps per side
• Plank Hip Abduction - 10 reps per side
• Plank Side to Side - 10 reps per side

Cardio Finisher

• Resisted High Knees - 4 rounds of 10 seconds
• Resisted Skips - 4 rounds of 10 seconds
• Resisted Lateral Slide - 4 rounds of 10 seconds per side

Throughout the week, he spends 10 hours working out. These intense sessions require precise nutrition to support his training.

Garcia’s Diet To Success

Back in 2020, through his YouTube channel, the former WBA Gold lightweight belt champion detailed the diet he uses to stay lean and fast.

• Morning: Yakult before workouts.
• Breakfast: avocado toast, turkey breast, cheese, fried egg, and orange juice.
• Mid-morning snack: a couple of hard-boiled eggs.
• Lunch: ground turkey with fresh salsa and guacamole, rice, served in lettuce wraps.

"He doesn't eat that much," says Manny Duran, Garcia’s personal chef. "His stomach is probably that small right now, like a five-year-old… Sometimes I just stand around waiting for him to order something, and he just doesn't feel hungry."

His workout and diet are all about self-control, and no wonder he has built a 24–2 record. Given that, will he be able to extend his winning record?

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Written by

Suryakant Das

Edited by

Sagnik Bagchi