How Ryan Garcia DESTROYED Mario Barrios (Full Training Breakdown)

Описание: .





Ryan Garcia’s training routine for his 2026 world title camp is a meticulously structured, three-session daily grind that emphasizes peak explosive speed and refined technical efficiency. Following a strict 6-day-on, 1-day-off weekly schedule, his regimen is designed to maximize his "Flash" persona while ensuring the stamina required for 12-round championship bouts.
Morning: Aerobic Base and Explosive Conditioning
Garcia typically begins his day at 7:00 AM with focused roadwork to establish an elite aerobic threshold. This session consists of a 5 to 8-mile run performed at a steady-state pace, which he credits for his mental clarity as much as his physical endurance. Following the run, he transitions into high-intensity interval training (HIIT), often consisting of eight 400-meter sprints with strictly timed 30-second rest intervals. To bridge the gap between cardio and boxing, he completes approximately 9 rounds of shadowboxing, frequently using "Powerhandz" weighted gloves to increase shoulder endurance and snap his punches under resistance.

Midday: Technical Mastery and Sparring
The core of his boxing development occurs during a 3 to 3.5-hour midday session focused on technical drills and live situational work. This phase is broken down into specific segments:

Technical Drills: He utilizes reflex bags and double-end bags to sharpen hand-eye coordination and timing. To improve his head movement, he incorporates the slip bag, specifically working on slipping, parrying, and rolling under punches.
Heavy Bag & Mitts: Garcia performs 6 rounds on the heavy bag, focusing on his signature lead hook and body-head combinations. This is followed by 4 to 6 rounds of intense mitt work with his coach, Derek James, where they focus on short, 15–20 second explosive bursts to mirror the variable intensity of a real fight.
Sparring: On designated days (typically 2-3 times per week), he completes 8 to 10 rounds of sparring with rotating partners. These sessions are used to simulate specific fight scenarios, such as fighting off the ropes or countering aggressive pressure.
Evening: Strength, Core, and Recovery
The final training block of the day, usually starting around 6:00 PM, is dedicated to functional strength and durability. His strength program prioritizes compound lifts and plyometrics to build power without adding unnecessary bulk that could slow his hands.

Lifting & Plyometrics: The routine includes deadlifts (4 sets of 6), bench presses (4 sets of 8), and pull-ups to failure. These are paired with explosive movements like box jumps and medicine ball slams.
Core Circuit: A timed ab circuit involving leg lifts, bicycles, and weighted Russian twists (3 sets of 50 reps) is essential for generating the torque required for his knockout power.
Exposure Therapy: To manage the immense physical toll, Garcia utilizes "exposure therapy," alternating between a high-temperature sauna and cryotherapy or ice baths to reduce inflammation and accelerate muscle repair.
Nutrition and Mental Preparation
In his 2026 title camp, Garcia has transitioned to intermittent fasting, often not eating his first meal until 2:00 PM to stay sharp and maintain weight. His diet consists of lean proteins like salmon, swordfish, and grilled chicken, paired with complex carbohydrates such as rice and vegetables. To complement the physical work, he dedicates time to film study—reviewing past fights and studying opponents to visualize successful strategies—and practices breathing exercises to control his heart rate under pressure.