3 Summer Workout Tactics for First Responders

🔥 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 busiest months of the year.

👊 Whether you're a firefighter, first responder, or hard-working dad with a wild summer schedule—this is the summer fitness strategy you've been looking for.

In this episode:
✅ Why most summer workout plans fail tactical athletes
✅ The #1 equipment mistake to avoid in the heat
✅ How to build strength, mobility, and endurance on the go
✅ What the AirAttack training phase looks like (sample workout included)
✅ Tactical breathwork to pace output and enhance recovery
✅ Leadership mindset: Why consistency equals influence

🛠️ Tools for Summer Training:
Kettlebell • Sandbag • Resistance Bands • Bodyweight • Tactical Breathwork

🎯 Built for:
Firefighters • Law Enforcement • Military • Wildland Crews • Hybrid Athletes • First Responder Dads

🔥 Join the AirAttack Summer Phase
Get coaching, periodized workouts, and access to Chris’s full summer hybrid training program here:
👉 Where to Start - Hybrid Training Quiz

——— sample AirAttack Workout ———

3 rounds of

20 Air Squats 

10 KB Swinging Snatch ea. arm

10 Alternating Cosack Squats (5 each)

20 F.L.R. alt Shoulder Touches

———

30 min EMOM

ODD minutes = 10 1-Leg Squats, 5 each leg

     (choose progression and work to improve range of motion and technique)

EVEN minutes = 10 1-arm Hang Snatches, 5 each arm

———

SINGLE ARM FARMER WALK

800m of Single KB/DB Carry w/FatGrip

(wrap a little cloth around grip for more forearm burn)

alternate hands as needed

if no kettlebell carry a pack or heavy powersaw in one hand

🛡️ Train with Purpose. Lead with Strength.

♦️ 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 your strength and year-round performance, because its specially developed for the challenges and commitments of our first-responder lifestyle.