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/
PREP and DEFEND
Latest Episodes
3 Summer Workout Tactics for First Responders
🔥 3 Crucial Summer Fitness Tactics for First Responders | AirAttack Hybrid Training PhaseStruggling to stay consistent with your workouts during fire season, vacation, or chaotic summer shifts? In this episode of Pr...
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 ancient warriors and...
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.🔥<...
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-round.You’ll learn how t...
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 workouts.Chr...