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 by means of the ranks, racking up 16 consecutive first-round knockouts and saying his presence as certainly one of boxing’s most harmful younger contenders. At present, that power is channeled with objective—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 every day coaching cadence that includes 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 vital, and leaning into the sort 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 function as a father are entrance and middle now.
With a super-middleweight showdown towards Hamzah Sheeraz set for July 12 in New York City, Muscle & Health caught up with Berlanga in the midst of coaching camp to interrupt down what it takes to remain sharp, keep prepared, and proceed evolving as certainly one of boxing’s most electrical abilities. From his late-night fitness center 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 nearly nocturnal about the best way Edgar Berlanga trains. Whereas most fighters construction their days round early fitness center classes and regimented relaxation, Berlanga prefers to function beneath the identical circumstances he fights in—late at night time, when the world quiets down and focus sharpens. “I often love to do my boxing at night time. I’m bizarre like that,” he says. “Typically, I’ll even hit the fitness center at 3 within the morning. I love to do my boxing at night time as a result of that’s the time that I often battle.”
His every day rhythm is deliberately constructed round effectivity and restoration. He’s not considering grinding for the sake of appearances. Berlanga begins his day round 10 a.m., usually with a inexperienced juice and an enormous breakfast—except he’s coaching fasted. Power and conditioning comes first, clocking in at a targeted 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 or 6 a day, by the best way), Berlanga constructions his complete day round ensuring boxing stays the centerpiece. “On the finish of the day, I’m a boxer,” he says plainly. “I can’t be operating 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 strategy to bodily improvement. The times of infinite sparring and pushing previous exhaustion are behind him. “It’s all about not overtraining,” he says. “As a substitute 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 need to save my physique for the battle.”
That sort of self-awareness wasn’t at all times current—nevertheless it’s what’s conserving him sharper now. Beneath the steering of power and conditioning coach Angel “Memo” Heredia, Berlanga has doubled down on explosive energy and practical power. “It’s been superb. I simply really feel unimaginable,” Berlanga says. “I like doing circuit coaching—explosive stuff like drugs ball throws. That’s what helps me really feel essentially the most comfy. Fighters which are 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 operating as a non-negotiable—an old-school behavior handed down from legends. “Floyd could possibly be hanging out at a celebration, and when he’s leaving, he’s placing on trainers and operating 5 to 6 miles dwelling,” he says. Berlanga carries that very same mindset, operating wherever he’s—whether or not he’s dwelling 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 fitness center wars. “Individuals overlook that we’ve 12 to 13 weeks of camp,” he says. “That’s taking a whole lot of put on and tear on the physique and the mind. I wish 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, all the pieces is quick and you may by no means loosen up in a battle,” he says.
He’s additionally obsessive about effectivity, usually placing in as much as 4 hours of boxing work late at night time—when his physique and thoughts are most in sync. “If I get to the fitness center by 11, I’m there for as much as 4 hours working,” he says. “I attempt to make it possible for 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 could be much more intentional. He’s discovered to embrace the isolation and depth that include elite efficiency. “It’s a special stage 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 essentially the most out of myself.”
He’s constructed a life that fosters that focus—quiet, residing away from distractions, surrounded by farmland, the place he could be at peace between wars. That readability has helped him reframe relaxation as a weapon. “Actually simply getting in your mattress and never doing shit for a complete day — that’s been the important thing,” he says. “Even when you have everybody carry 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 taking a look at him and understanding I’ve anyone that’s relying on me. I don’t simply need to give him something—I need 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 prime of the success board.”
Comply with Edgar Berlanga on Instagram @edgarberlanga
