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/
- Update frequency
- every 5 days
- Average duration
- 41 minutes
- Episodes
- 71
- Years Active
- 2021 - 2025
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 th…
Running and Trail Running; Is it Even Tactical?
🔥 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 …
Your Plan Is Only as Strong as Your Program
♦️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 …
Building Workouts that Work for You; a Periodized Strategy
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-ro…
Breathing Through The Burn: Tactical Breathing Workouts for First Responders
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 wo…
Planning Your Fitness Like A PRO!
♦️ 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 fit…
Hybrid Training; is it Hype or Hack?
♦️ 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 …
Welcome Back - What Now?
♦️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 phy…
Juggling the Clock: Mastering Work, Family, and Fitness in a 24-Hour Day
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 respons…
How to Maximize Your Gains: The Ultimate Guide To Periodized Fitness
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 an…
Improving Life Balance with Ryan Rodriguez
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
- Rescource…
Fire Captain Don McLaughlin - Peer Support Firehouse Dogs
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 f…
Summertime Status - Projects and Perspectives - Chris Ruano
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 per…
Higher Learning: Pursuit and Purpose with Firefighter Rob Perez
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 challengi…
Kevin Welsh talks about - Injury, Family, Fitness, Work, Recovery
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
…
CrossFit Games Female Passionate about a FireFighter Career - Tori Dow
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 g…
Michael Noyes - Big Money, then Dust to Glory
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 u…
Gym Comparison Garage vs. Globo - Noah and Chris
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 Trai…
Firefighter Probation Pearls
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 a…
HotShot Wellness RealTalk - Ben Strahan - Hotshot Superintendent
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 Men…