Ryan Garcia’s Workout: What’s the Secret Behind His Speed?

Published 01/02/2021, 9:32 AM EST

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Ryan Garcia is one of the brightest superstars of boxing at this stage. Although he is just 4-years-old in the professional run, the Mexican has already amassed a global fanbase and his stardom exceeds the boundaries of the boxing world.

He is an internet celebrity and garners attention with all his activities. However, Garcia’s primary identity lies within the boxing accolades that saw him become the undefeated WBC silver lightweight champion with 17 KOs’ in 20 wins (fights).

Aged 22, Garcia follows an intense workout routine and retains his shape. He often posts videos of training on his social media handle. However, Garcia’s complete workout regime is much more than that.


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Being an elite pugilist, Ryan Garcia divides his boxing training and fitness workout. He also follows a strict diet and refers to it as the main pillar of his success.

As we walk closer to his upcoming fight against Luke Campbell, here’s a look at Ryan Garcia’s complete workout.

Ryan Garcia- The workout of a champion

Men’s Health revealed KingRy’s workout regime and thrilled his fans all over the world. Any fitness enthusiast can follow the simple workout, and it will seemingly bring results as Ryan Garcia himself follows it.

Resistance Band Circuits

Resisted squat- 4 rounds of 15 reps

Resisted Overhead press- 4 rounds of 15 reps

Resited Squat to Press- 4 rounds of 15 reps

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Conditioning Circuit

Bosu Ball Step up- 1 minute

Ball across steps- 1 minute

Ball Scissors Steps- 1 minute

Core Circuit

Leg Lift- 10 reps per side.

Hip abduction- 10 reps per side.

Plank side to side- 10 reps per side.

Cardio Finisher

High knees- 4 rounds of 10 seconds (Resisted)

Skips- 4 rounds of 10 seconds

Resisted Lateral Slide- 4 rounds of 10 seconds per side.

Boxing workout


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Garcia simultaneously prefers spending time on fierce reflex bag workout. So, it clearly hones his punching speed and reflexes as Garcia is one of the scariest knockout punchers on the lightweight roster.

He has everything that it takes to become one of the greatest in the sport. However, he is still young and has a long way to go in the sport. So, he is still in a learning process but has already tasted extreme success.


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Meanwhile, his upcoming fight with Campbell will determine his spot on the roster, paving the way to more nail-biting fights ahead.

Do you think Ryan Garcia can be the G.O.A.T in the coming days?


Written by

Raj Sarkar

One Take at a Time
A senior boxing writer at EssentiallySports, Raj Sarkar is a mass media graduate who is currently pursuing his master’s degree in broadcast journalism. In addition to his current role, he has worked with the MMA team at EssentiallySports and has interviewed prominent fighters such as Ritu Phogat and 'The Red King' Rory MacDonald. He combined his bachelor's degree with his adoration for combat sports and has a combined 2000 plus bylines in MMA and boxing over the last two years.
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