PREP and DEFEND
♦️ Helping busy men build lasting performance and resilience so they can better perform in their teams and families. We believe all men are meant to master their performance and attitude as they emerge as leaders of their teams and families. ♦️ Host Chris Ruano is an active professional Fire Captain with over 25 years of experience dealing with the challenges of high-demand stressful environments. "Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance. Periodized-Hybrid training is a unique year-round fitness strategy that I discovered through years of leading wildland fire crews, as I struggled to stay prepared for fire-season not just once, but year after year. By following this strategy, you’ll increase your strength and year-round performance, because its specially developed for the challenges and commitments of our first-responder lifestyle." ♦️ It is our honor and passion to equip workers and leaders with effective strategies to unlock powerful performance and positive attitudes. https://www.prepdefend.com/
Episodes
🔥 3 Crucial Summer Fitness Tactics for First Responders | AirAttack Hybrid Training Phase
Struggling to stay consistent with your workouts during fire season, vacation, or chaotic summer shifts?
In this episode of Prep and Defend, Wildland Fire Captain Chris Ruano reveals 3 proven Periodized Hybrid Training strategies specifically designed to help tactical athletes stay strong, mobile, and mission-ready through the hottest and...
🔥 Trail running isn’t just cardio—it’s combat conditioning for the real world.
In this episode of Prep and Defend, Fire Captain Chris Ruano takes you through the tactical legacy of trail running—from ancient warriors and WWII mountain troops to modern wildland fire crews. You’ll hear how this time-tested training method builds leadership under fatigue, terrain-specific capacity, and mental clarity under pressure.
Whether you're...
♦️Free Customized PERIODIZED-HYBRID Training Guide...
Your Plan Is Only as Strong as Your Program
🔥 How to stop over-planning and start executing like a pro.
🔥 Episode Summary:
In this episode, Wildland Fire Captain Chris Ruano breaks down one of the most overlooked truths in fitness, leadership, and life:
A solid plan won’t get you anywhere if your personal program—your routine—isn’t built to support it.
Chris shares hard-earned...
In this episode of Prep and Defend, Wildland Fire Captain Chris Ruano breaks down how First Responders can use the Periodized Strategy to build smarter workouts, avoid burnout, and stay ready year-round.
You’ll learn how to train in alignment with the seasons of your life and career—balancing strength, endurance, and recovery to perform when it matters most. This episode is your blueprint for consistent, effective training that supp...
On this episode of Prep and Defend, host Chris Ruano—a wildland firefighter with over 25 years of field experience—shares a powerful training method tailored for first responders: breathing ladder workouts.
Chris takes the lessons learned from decades on the fireline and brings them to your workouts—integrating tactical breath control into lifting, hiking, running, and gear-intensive training. Whether you're climbing ridgelines...
♦️ Free Customized Periodized-Hybrid Training Guide ...
Plan Your Professional Fitness Strategy ! ...
It can be difficult and confusing to figure out how First Responders and develop a successful fitness routine, that delivers consistent strength gains and endurance results.
host Chris Ruano gives unique and helpful perspective and insights on how to plan your fitness as a professional and not a rookie. ...
- Pros and Cons of Cons...
♦️ Free Customized Periodized-Hybrid Training Guide ...
What the heck is Hybrid-Training? ...
host Chris Ruano gives unique and helpful perspective and insights on all things Hybrid training. ...
- Is it hype?
- Is it a trendy gimmick?
- is there actually a good reason to do it?
- is it even possible for the everyday first responder? ...
Chris has extensive experience using various strength and conditioning methods during his severa...
♦️Free Customized Periodized-Hybrid Training Guide ...
In this episode Chris Ruano welcomes you back and shares tools to equip hard-working first responders and leaders with tools to unlock peak physical performance, and build a leadership legacy that lasts. ...
Chris Ruano, is an active Wildland Fire Captain with over 25 years of experience navigating the challenges of a high-stress first responder lifestyle—both on and off duty....
Mastering Work, Family, and Fitness in a 24-Hour Day," this is a must-listen for anyone seeking to achieve a harmony between their personal and professional lives. Rushing from work to family responsibilities and finding time for fitness can often feel overwhelming, but fear not! Our practical insights will empower you to take control of your schedule and maximize your productivity without compromising on the quality of your ...
Welcome to the ultimate guide to periodized fitness - the best way to maximize your strength gains! Periodized fitness is a highly effective training approach that allows you to strategically plan and organize your workouts to achieve specific goals.
In this episode, we go into explain linear periodization in detail so that you can start maximizing your strength training, save time and learn how to build muscle fast. Let's get...
Gain helpful insight and strategies for tackling life's challenges from a Firefighter perspective with Ryan Rodriguez of Ignited Firefighter.
On this episode we discuss.
- Improving Life Balance
- Rescources for leading at work and at home
Join host Chris Ruano as he and Ryan Rodriguez provide valuable insight and tools for you to continue to evaluate life's current priorities and ways you can increase your success.
...Join the conversation with
Fire Captain Don McLaughlin
@firehousedog_ava
as he shares about;
- Firehouse Dogs
- Peer Support and Mental Wellness
- US Marine Corps Service
- Adventure Racing
- Leadership
and more
The following are the links to support the foundations that train and prepare the 6 peer support dogs that “DonnyMac” mentions in this episode:
“Ava” the Firehouse dog
@firehousedog_ava
https://pawsforlifek9.or...
Summertime Status report.
Early summer provides its own set of challenges and opportunities; listen here to hear what those are from a Structure fire dept perspective as well as a Wildland agency perspective.
♦️ Free Customized Periodized-Hybrid Training Guide
Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance.
Periodized-Hybrid Training is a unique year-round fitnes...
On this episode, we hear great perspective form Firefighter Rob Perez.
As if being a full-time firefighter, husband and father of three, weren't keeping him busy enough; Rob Perez has been challenging himself by completing higher education.
Over the last 5 years Rob has obtained his Bachelorette Degree, Teaching Credential, Masters Degree, and is now currently working on his Doctorate at USC.
He provide...
This episode we check in with Kevin Welsh and hear what he has plans for as he returnes to the Fire Station after his recent surgery and time off.
♦️ Free Customized Periodized-Hybrid Training Guide
Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance.
Periodized-Hybrid Training is a unique year-round fitness strategy that I discovered through years of leading wildland fire crew...
Tori Dow has is on a fascinating journey.
At a very young age she is already known for these amazing feats;
- Female CrossFit Games Athlete
- Welder by Trade
- Pursuing a Fire Career
On this episode we get great insight from Tori and her unique athletic and work history.
Tori and host Chris Ruano discuss;
- CrossFit
- Teen Sports
- Fitness Programs
- The New Firefighter Workforce ...
Are you looking for adventure and true purpose?
Well if you're not, go ahead and skip this episode.
Our guest Michael Noyes explains why stepped away from a from multiple 7-figure opportunity after a unique "desert experience".
Follow Mike as he prepares to take on an upcoming Baja 1000 race.
IG: @michaelnoyes7
♦️ Free Customized Periodized-Hybrid Training Guide
Our crazy First-Respond...
On this episode
♦️ Free Customized Periodized-Hybrid Training Guide
Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance.
Periodized-Hybrid Training is a unique year-round fitness strategy that I discovered through years of leading wildland fire crews as I struggled to stay prepared for fire-season not just once, but year after year.
By following this strategy, you’ll increase ...
Congratulations! You have met the minimum standard;
guess what...Nobody cares.
How will you establish your reputation?
What in the world are the expectations of Firefighters when they report for duty after completing their Training Academy?
This show is full of helpful tips and perspectives around probationary firefighter work habits and routines.
♦️ Free Customized Periodized-Hybrid Training Guide
O...
This episode is Real-Talk and perspective from active Hotshot Superintendent :
Ben Strahan
- What is a Hotshot?
- What Mental and Lifestyle Challenges do Hotshots deal with?
- Hear from Bens story of Mental wellness low points and breakthrough
If you're looking for some hope or some help, listen to this episode and
head over check out resources and projects Ben Strahan is involved with.
...
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