Boxer Edgar Berlanga’s Coaching Secrets and techniques For Knocking Out the Competitors
When Edgar Berlanga steps right into a room, there’s a quiet depth about him—not loud or performative, however grounded within the self-discipline of a fighter who is aware of precisely when to preserve power and when to let it fly. It’s the identical intuition that fueled his explosive rise via the ranks, racking up 16 consecutive first-round knockouts and saying his presence as considered one of boxing’s most harmful younger contenders. Immediately, that power is channeled with goal—into how he trains, recovers, and prepares his physique and thoughts for the lengthy highway forward.
At age 26, Edgar Berlanga (23-1, 18 KOs) has moved past the early chapter of his profession that noticed him dispatch opponents with viral ease. That flash introduced consideration and earned him the nickname “The Chosen One,” however his focus has at all times been on the lengthy recreation. The sharpness he’s cultivating now comes from a mix of old-school grit and new-school science—a day by day coaching cadence that features explosive circuits, midnight boxing classes, hyperbaric chamber naps, and lengthy runs impressed by observing boxing greats like Floyd Mayweather and Manny Pacquiao.
Berlanga isn’t chasing gimmicks or overtraining for the sake of optics. He’s refining—adjusting, scaling again when obligatory, and leaning into the form of self-discipline that builds champions over years, not months. He’s discovered consolation in discomfort, obsessive about the small print, and motivated by extra than simply wins. Longevity, legacy, and his position as a father are entrance and middle now.
With a super-middleweight showdown towards Hamzah Sheeraz set for July 12 in New York Metropolis, Muscle & Health caught up with Berlanga in the course of coaching camp to interrupt down what it takes to remain sharp, keep prepared, and proceed evolving as considered one of boxing’s most electrical abilities. From his late-night gymnasium classes to restoration protocols and psychological preparation, right here’s how he’s constructing for what’s subsequent—and doing it with intention.
How Edgar Berlanga Builds His Day Round Combat Night time
There’s one thing virtually nocturnal about the way in which Edgar Berlanga trains. Whereas most fighters construction their days round early gymnasium classes and regimented relaxation, Berlanga prefers to function beneath the identical circumstances he fights in—late at evening, when the world quiets down and focus sharpens. “I normally love to do my boxing at evening. I’m bizarre like that,” he says. “Typically, I’ll even hit the gymnasium at 3 within the morning. I love to do my boxing at evening as a result of that’s the time that I normally struggle.”
His day by day rhythm is deliberately constructed round effectivity and restoration. He’s now not inquisitive about grinding for the sake of appearances. Berlanga begins his day round 10 a.m., usually with a inexperienced juice and an enormous breakfast—until he’s coaching fasted. Energy and conditioning comes first, clocking in at a centered two and a half hours.
What follows is a dedication to restoration that reads extra like elite athlete protocol than conventional boxing bootcamp: ice baths, bodily remedy, and a two-hour stretch in a hyperbaric chamber. “It helps pace up my restoration time,” he says. “So if I’m resting for 2 hours, it appears like seven hours once I get up.”
What stands out in dialog isn’t simply the self-discipline—it’s the intentionality. Whether or not he’s squeezing in PT or squeezing in meals (5 – 6 a day, by the way in which), Berlanga buildings his total day round ensuring boxing stays the centerpiece. “On the finish of the day, I’m a boxer,” he says plainly. “I can’t be working for miles and miles as a result of I’m not a marathon runner. My conditioning comes from the boxing ring.”
Coaching Smarter, Not Simply More durable
As Berlanga’s profession has matured, so has his method to bodily growth. The times of limitless sparring and pushing previous exhaustion are behind him. “It’s all about not overtraining,” he says. “As an alternative of sparring thrice every week, I’m solely sparring twice now. In camps, I’m not bringing in the perfect guys as a result of I wish to save my physique for the struggle.”
That form of self-awareness wasn’t at all times current—but it surely’s what’s conserving him sharper now. Below the steering of energy and conditioning coach Angel “Memo” Heredia, Berlanga has doubled down on explosive energy and useful energy. “It’s been wonderful. I simply really feel unbelievable,” Berlanga says. “I like doing circuit coaching—explosive stuff like drugs ball throws. That’s what helps me really feel probably the most comfy. Fighters which can be explosive like me, they like that prime depth work. It’s like with basketball gamers once they go to dunk—it’s about that pop.”
He treats working as a non-negotiable—an old-school behavior handed down from legends. “Floyd may very well be hanging out at a celebration, and when he’s leaving, he’s placing on trainers and working 5 to 6 miles residence,” he says. Berlanga carries that very same mindset, working wherever he’s—whether or not he’s residence or touring, gloves or not. “That’s my go-to proper there. I at all times have my trainers.”
How Edgar Berlanga Retains His Instruments Sharp With out Burning Out
Sparring, for Berlanga, is now about high quality over bravado. It’s a shift that prioritizes longevity over gymnasium wars. “Folks overlook that now we have 12 to 13 weeks of camp,” he says. “That’s taking plenty of put on and tear on the physique and the mind. I prefer to spar twice every week and with guys who’re B or C-level fighters so I can work on my stuff.”
For somebody who thrives on explosive motion and reactive timing, ability work has to remain crisp with out being damaging. Berlanga incorporates response coaching—flickering strobe glasses and tennis ball drills—that retains his imaginative and prescient and thoughts sharp beneath stress. “In boxing, every little thing is quick and you’ll by no means chill out in a struggle,” he says.
He’s additionally obsessive about effectivity, usually placing in as much as 4 hours of boxing work late at evening—when his physique and thoughts are most in sync. “If I get to the gymnasium by 11, I’m there for as much as 4 hours working,” he says. “I attempt to ensure that I’m boxing greater than anything.” His mindset is easy: protect the physique, sharpen the blade.
The Pursuit of Legacy
If the bodily facet of Berlanga’s evolution is meticulous, his psychological progress is likely to be much more intentional. He’s realized to embrace the isolation and depth that include elite efficiency. “It’s a special degree of locking in,” he says. “Solely an individual that lives my life would perceive. However I really like that a part of it. After I’m locked in, I really feel like I get probably the most out of myself.”
He’s constructed a life that fosters that focus—quiet, dwelling away from distractions, surrounded by farmland, the place he may be at peace between wars. That readability has helped him reframe relaxation as a weapon. “Actually simply stepping into your mattress and never doing shit for an entire day — that’s been the important thing,” he says. “Even when you’ve got everybody convey the meals to you. That’s restoration.”
From ice baths and IVs to magnesium-rich Epsom salt soaks, Berlanga has constructed a restoration ecosystem round with the ability to go full throttle—when it issues. However the motivation behind all of it is rooted in one thing extra grounded. “My son,” he says. “Simply him and realizing I’ve any person that’s relying on me. I don’t simply wish to give him something—I wish to construct generational wealth.”
When requested what boxing has finally taught him, Berlanga doesn’t hesitate: “Self-discipline,” he says. “Motivation is sort of a rollercoaster. Self-discipline is what will get you off the bed whenever you’re not motivated. It’s on the high of the success board.”
Comply with Edgar Berlanga on Instagram @edgarberlanga
