TLDR
- Ryan Garcia has shifted his training focus to efficiency and recovery rather than maximum volume for his September 12 fight against Conor Benn
- Garcia’s shorter turnaround from his February win over Mario Barrios allowed him to maintain momentum instead of rebuilding from scratch
- The 27-year-old now incorporates red-light therapy, sauna sessions, cryotherapy, and ice baths into his preparation routine
- Teofimo Lopez, the new WBA welterweight champion, wants to face the Garcia-Benn winner as his next opponent
- Lopez aims for undisputed status and mentioned a potential future fight with WBO champion Devin Haney
Sources: muscleandfitness.com | si.com
Ryan Garcia is taking a different approach to his training camp ahead of his September 12 fight against Conor Benn. The 27-year-old welterweight champion says he’s focusing more on efficiency and recovery than ever before.
Garcia, who holds a 24-2-1 record, captured the WBC welterweight title in February with a victory over Mario Barrios. The short time between that fight and his upcoming bout with Benn has actually helped him stay in shape.
“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.”
Garcia hasn’t abandoned his intense training schedule. A typical day still includes 90 minutes to two hours of strength and conditioning, followed by a five to seven-mile run.
After the run, Garcia completes another 90 minutes to two hours of boxing work before finishing with sprints. However, he now understands that adjustments are necessary.
“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 bit or push it or take a day off.”
THREE WEEKS OUT ‼️
🥊 Ryan Garcia vs Conor Benn
👑 WBC Welterweight Title#GarciaBenn l Sept 12th in Las Vegas 🇺🇸 pic.twitter.com/BVZlCF6XKk— Ring Magazine (@ringmagazine) August 22, 2026
Recovery Takes Center Stage
The biggest change in Garcia’s routine involves recovery methods. He now regularly uses red-light therapy, sauna sessions, cryotherapy, ice baths, and physical therapy.
“Adding that into my regimen at times has been beneficial and helped me perform much better,” he says. Garcia admits recovery wasn’t always a priority earlier in his career.
Core work has become a major focus this camp. Garcia says he enjoys ab routines including bicycles, scissors, and other abdominal exercises.
Weight training has also helped develop his power. Garcia believes the gym work has made him stronger and more structurally sound while providing mental benefits.
“Just being in the gym, lifting weights really helps me mentally, too,” he says. Garcia’s nutrition approach has become more flexible as he’s learned how his body responds to different foods.
Salmon with carbs is his regular afternoon meal. He typically closes his evenings with red meat and pasta, though he occasionally allows himself 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.”
Lopez Eyes Winner
While Garcia prepares for Benn, Teofimo Lopez is already looking ahead to the winner. Lopez, 29, recently became the WBA welterweight champion after defeating Romero despite suffering a cut near his eye during the fight.
Lopez’s promoter, Eddie Hearn of Matchroom Boxing, believes the Garcia-Benn winner could set up a major pay-per-view event with Lopez. The new champion made his intentions clear after winning his title.
“This is the road to undisputed. I’m here to claim the next world title,” Lopez said. “Whoever the next champion is, that’s what it’s all about.”
Lopez also mentioned WBO welterweight champion Devin Haney as a potential future opponent. Haney hasn’t scored a knockout since 2019 across his last 12 fights.
Benn has stated that the September 12 fight will be his last at welterweight. However, the financial opportunity of a Lopez fight could change those plans.
Garcia says his preparation helps him manage pressure better than before. “You only feel pressure when you don’t think you’re prepared for what’s coming,” he explains.
The welterweight division appears ready for a series of high-profile matchups. Lopez confirmed he doesn’t want warm-up fights or mandatory challengers.
“We don’t duck. We don’t dodge any fights,” Lopez stated after his championship victory.
