PREP and DEFEND

♦️Free Customized PERIODIZED-HYBRID Training Guide...Your Plan Is Only as Strong as Your Program

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 supports both mission readiness and leadership at home.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.

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 with a pack or pushing through post-shift runs, you'll learn how to regulate your breath, manage your heart rate, and stay mission-ready under physical stress.This episode breaks down how to structure breathing ladder workouts, why they're a game-changer for first responder tactical athletes, and how breathwork can unlock a new level of endurance, focus, and recovery. ♦️ 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.

♦️ 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 Constant Variety vs. Cyclical Training? Why I stopped doing CrossFit?Are Elite Military Fitness Programs good for First-Responders? ... Answers to these questions and more on this episode of Prep and Defend.Chris has extensive experience using various strength and conditioning methods during his several years of leading wildland fire crews in Southern California.   ♦️ 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.

♦️ 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 several years of leading wildland fire crews in Southern California.   ♦️ 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.

♦️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. ...  ♦️ 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.

In this episode, our seasoned fire captain and host, Chris Ruano, takes you on a journey deep into the world of muscle-building secrets. Prepare to debunk protein myths, explore the science behind protein, and even navigate the awkward but real phenomenon of 'protein farts.' Yes, they're a thing, and you're not alone!Discover the critical role of protein in muscle growth and why not all protein sources are created equal. We delve into the pros and cons of animal-based and plant-based proteins, revealing which options are your best allies on your fitness journey.Did you know that your breakfast choices can impact your muscle growth and blood sugar levels? Chris shares insightful breakfast habits that can make a real difference in your fitness results.Raw milk is gaining attention as a powerhouse protein source. Find out why, how it can be a game-changer, and what you need to know about this 'new' choice.Learn the secrets of protein timing for optimal muscle growth, from pre-workout fueling to post-workout recovery. Discover how to maximize your workouts and support muscle protein synthesis.In this episode, we also debunk common protein myths, discuss the side effects of excessive protein consumption, and highlight the consequences of insufficient protein in your diet.Stay tuned for the fascinating science behind creatine in food and why it's a natural muscle booster. Uncover the dietary sources of creatine and how they can benefit your fitness goals.Join us in this information-packed episode and equip yourself with the knowledge needed to fuel your fitness journey. Subscribe now for more valuable insights, and remember to stay strong, stay healthy, and stay tuned for future episodes of the Prep and Defend Show.#musclebuilding #protein #fitnesstips  #musclegrowth #dailyhabits #creatine #fitnessgoals #podcast

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 family life or your own well-being. Discover time management techniques that will enable you to allocate dedicated slots for work, quality family time, and invigorating workouts.

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 that garage strength working so that you can overcome fitness and weight loss plateaus! Learn more about our periodized fitness, nutrition, and leadership programs

This episode discusses our new podcast format and what you can expect.We describe in more detail Our Goal building and equipping Purpose Driven Men to become more;- Capable - Functional - Durable for their Teams, Crews and Families"Coach Roo" discusses his refined focus toward his mission to provide real world strength and conditioning programs as well as Leadership and Coaching resources.This episode emphasizes the synergy of fitness, leadership, and mental resilience.

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 BalanceRescources for leading at work and at homeJoin 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_avaas he shares about;Firehouse DogsPeer Support and Mental WellnessUS Marine Corps ServiceAdventure RacingLeadershipand moreThe 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_avahttps://pawsforlifek9.org/“Echo” the Dog@echothefiredog@22tozerodogshttps://www.patrioticservicedogfoundation.org/donate.html“Tiller” and “Ember”@vipdogteamshttps://vipdogteams.org/“Milo” and “Jackson”@performancek9traininghttps://performancek9training.com/

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.

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 provides great insight and perspective in all areas of life, enjoy episode 058!Rob Perez also serves on Board for the Veteran Funded non-profit Hydro Theory 

The most determined guy I have ever met! That is Firefighter Specialist Mishel Harteni.If you consider yourself highly motivated, willing to push through challenges to achieve your goals, you may think again once you hear this man's story.Immigrating to US as a refugee from the Middle East presented unique challenges for Mishel as he passionately pursued a career in the fire service.Hear his inspiring story as he went from learning english to fighting fire in a few short years. 

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.

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 CareerOn 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 and more Fire Career mentorshipYou can Follow Tori Dow in IG

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

On this episode 

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.

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.IG: @BenStrahan@wildlandwellnessfoundation

A Father, a Son and a Friend is who you'll hear from on this episode as we discuss Oral Interview Preparation Tips and beginning a Fitness Lifestyle as a Student.Two great highly motivated young men are guests on this episode;Noah and Damien give a unique perspective as we dive into these topics.- Oral Interview Tips- Fitness Motivation- Sources of Motivation- Firefighter Preparation InfoSpecial thanks to @bedroskeulian @raycashcare and @byronovenstone for their mentorship at the @squireprogram Father-Son Event 

HOTSHOT SUPPORT - LEADERSHIP - LEARNINGJoin us on this episode as we hear from US Hotshots Association board membersAll 3 of our guests are former IHC Hotshot Superintendents;Mike Alared - retired Supt of Bear Divide IHCDan Kleinman - retired Supt of Fulton IHCJimmie Rocha - retired Supt of Rio Bravo IHCThe mission of the US Hotshots Association is to support the mission of all Hotshot Wildland Firefighters- Past- Present- and FutureThis episode if full of valuable leadership lessons and insight. You will also learn what the Association is currently working on and how you can be a part of their mission in the future.Please support and share by visiting their website and links:IG: @US_HOTSHOTSUS Hotshots on FacebookWebsite: USHotshots.com

We hear from Anthony powers of Hotshot Up!He is a longtime Wildland firefighter and US Forest Service Hotshot that is now serving on a Municipal Fire Agency in Southern California.We get to hear about the HotShot lifestyle and Family, and what led Anthony and others to found the HotShot Up event and charity.HotShot Up is a non-profit Volleyball event to support firefighter Line-of-Duty-Deaths and the hardships that surround them.The 2022 Hotshot Up Volleyball Tournament is held each year in Ventura California.This years HotShot Up Volleyball Tournament will be held on April 9th 2022 at SanBuenaventura State Beach.Follow and Support those affected by Firefighter-Line-of-Duty-Deaths my visiting these links.Donate or Event registration: www.hotshotup.comIG: @Hotshot_Up

Evan Halquist is on for Show 47 and we talk about FireFighter Academy Fitness.Fire Captain Evan Halquist is on a mission to help improve the Fitness and Training for those entering a Recruit Training Academy, and Firefighters operating in Fire Stations.This episode will help you learn how the "R.E.S.T." method can help you optimize and elevate your overall fitness.We discuss- Kettlebells vs Sandbags- Workouts vs. Programs- Recruit Firefighter Training   - Challenges   - SolutionsHere are links to learn more aboutthe training methods Evan recommends.StrongFirst School of StrengthIG: @strongfirstFoundation TrainingIG: @foundationtraining

This episode is a great conversation and perspective on Leadership, Career success, and personal fulfillment.Guest Tom Higgins has recently retired as Commander on the Police Department he served on for several years.Tom shares about the challenges that come with leaving a job or routine of several years and how important is is to maintain balance in life and an identity outside of your career.This episode will help anyone facing difficulties when its time to make a big change or transition in their career.

On this show we talk to Fire Captain Andy Lawrence.Andy talks to us about the toll that the mandate is having in the Firehouse and how he is helping others cope with the craziness.Any Lawrence is co-host of the new"A Warriors Perspective Podcast"You will find this episode very informative and insightful especially if you are in contact with anyone being forced to choose between keeping their career or complying with the recent CDC mandates. If you'd like hear more on this topic; listen to the "A Warriors Perspective" podcast.

Julian Serrano is on a mission to mentor and equip the next generation to be the best in their class through his "Prepared to Fight Fire" mentorship and coaching program.On this episode Julian Serrano and Host Chris Ruano discuss the following;- Working to be the top of your class... Why and Who cares?- What is the "information gap" that new firefighters are missing?- Should firefighters perform a "workout" in full gear? You can get top notch New-Firefighter coaching from Julian Serrano by visiting;PreparedToFightFire.comandIG: @preparedtofightfire

Lots of laughter in this fun conversation with Kevin.Kevin Welsh is the Co-Host of The Fire You Carry Podcast and on this episode he plays Co-Host on the Prep and defend Show.These two discuss Kevin's Recent BMX crash and talk about a variety of topics such as;the challenges of fire department staffing, coffee, tobacco, and living the "civilian" life.The two also discuss how you can join Kevin and Roo in person at the Fire Up Program.This episode is great motivation to keep you going in the right direction even if life seems to be throwing those curve balls.

Prep and Defend Show No. 42As we approach springtime, before we know it, we find ourselves in the "Pre Season Push". Host Chris "Roo" Ruano provides useful New-Yeas info and insight for- Physical Preparation- Family Preparation and Perspective- Training and Education PrioritiesIn this episode I mention Zander Fryer's "SYDLIC" book@zanderfryer

On this episode Sam Ruiz talks about helping his Fire Academy Classmates with physical fitness training and how that grew into a passion for coaching and creating a fitness community.Sam Ruiz owned a CrossFit gym, and he is now in the process of opening a new gym called "Goon HQ".As an athlete and coach, Sam has learned that the success of a gym or program is the result creating a great community. His community of "Goons" has evolved into a brand of its own.If you'd like elite level fitness coaching, you can contact Sam or engage with his projects by visiting the following links:goonordie.comIG: @goonsagainsttheworldAnd be on the lookout  for Prep and Defend and Goon HQ to team up in the future.

Our guest is Olivia Mead of YFFRYoga For First Responders You'll learn more about:Warrior MindfulnessRecovery through Breathing and FocusHow Yoga practice at work can benefit First Responders and Firefighter AthletesYogaShield Yoga For First Responders is providing vital emotional wellness and mental-resiliency training in academy settings, in­service trainings, and community- based programs. Yoga For First Responders provides a pro-active skill set to law enforcement, fire service, corrections, dispatchers, and others serving their communities, to process stress, build resilience, and enhance job performance. Here's the links to more Mindfulness and Recovery resources from YFRRYFFR Website and Rescourcesprep and defend folks; use discount code: prepanddefendInstagram @yogaforfirstresponders

This episode features a conversation with Charlie Brown of Next Rung, Travis Knabe, and host Chris Ruano. This show will encourage you to Check in and Meet-Up with teammates this winter.Continue to make group meetings and fitness a priorityRemove the stigma in pursuing mental wellness Join us on the next Fire-Up Program on Feb 8, 9, 10th.During the winter months many seasonal employees can feel isolated and alone. For this reason it's important to make time to check in and me et-up with those in need of some camaraderie.Access more mental wellness resources from guest Charlie Brown by visitingNext Rung - Peer Support 

Dave Tebo is our co-host as we deep-dive into these topics and more...FIRE-UP Men's Leadership ProgramFitness and Fire Academy LeadershipPersonal AccountabilityNutrition and Fitness during the HolidaysIn addition to this great episode, you can also hear more from Dave Tebo on Show #18.Who is Dave Tebo?Husband FatherFire FighterFire Crew SupervisorJiu Jitsu Competitor Recruit Fire Academy Instructor

Are you preparing for the next step in your career?I discovered Fire Captain Mark McCurdy as I was looking for helpful resources during my recent promotional process.ON THIS SHOW; You'll get help and insights on these topics and more;The promotional MindsetExperience or EducationHow to find a mentorGetting Hired vs Getting PromotedFor the last 4 years Captain McCurdy has been developing and building a program that prepares personnel for the duties and responsibilities of promoting to the rank of Fire Captain.This year that program has become  “The Fire Officer Project” Podcast and course. Fire Captain Mark McCurdy works as a Fire Captain in Los Angeles County California, for the past 16 years. 5 years prior he worked at La Habra Fire Department.His fire service background is very diverse; Firefighter Paramedic for 14 yearsEngineer for 2 yearsFire Captain for the last 5 years. Links and resources from Mark McCurdy;

Show 28 w/ Jeff BanmanOn this show, we talk extensively about human performance and the “load on the system”, which can come in many forms;MentalPhysicalEmotional We discuss how we use them as gateways to expand capabilities and observe more accurate behaviors under stress, and also how sandbag training in particular is perfectly suited for that.Jeff Banman is a recognized leader in the area of human performance and human behavior in high-stress environments. With over 30 years of experience across multiple domains including;Fire ServiceUS Army Special Operations CommandCentral Intelligence Agency Jeff now serves as the COO & Chief Human Performance Officer for a Global Fitness Brand. Jeff has examined, researched and validated what separates success from failure by understanding why we do, what we do, when we do it. How is fitness and intense activity a gateway to developing higher levels of mental and emotional resilience?...... on this episode of the Prep and Defend Show, our Guest Jeff Banman has answers to that and much more …Here's some links to access more from Jeff Banman and the projects he's involved with;

On this show;Host Chris "Roo" Ruano will provide fitness and lifestyle tips to use during these Phases of Your Life Journey...Pursuit of Your Career - 5 yearsNew to your Career - 5 years on jobEstablished In Your Career - 10- 20 years on jobEnd of Career - 5 years remaining on the job

Susan Lopez is much more than a Registered Dietician, as an Army Veteran and currently a military Special Operations Spouse,she is passionate and experienced inTactical Nutrition and Performance.Susan Helps MilitaryVeteransLaw Enforcement OfficersFirefighters Perform at Higher LevelsSusan Lopez is certified as MS, RD, CSSD, TSAC*FOn this episode we will coverNutrition Tips and StrategiesTactical Athlete Nutrition Periodized Approach to NutritionSummer Season and "Fire Season" NutritionLearn More from Susan Lopez

Host Chris Ruano gives insight and a reality check of what to expect in a Fire Service career.We discuss both the PITFALLS and PERKS of careers in the Fire Service.What attracted you to your job? Was it...LifestyleDays Off Pay Benefits Fun On this show I discuss some pros and cons of these and other "perks" to fire jobs.

This episode is a great conversation between 2 family men;  John Karayan and host Chris Ruano.John Karayan, an avid outdoorsman and entrepreneur shares perspective and lessons on family, hobbies and work ethic.John Karayan is - Husband and Father of 4 - Spencer Makenzie's Restaurant owner- Creator of the worlds largest corn hole tournament "The Throwdown"- Passionate Outdoorsman; Bass Fishing and Hunting- Great example of Work Ethicyou can find out more about John and his projects at;@bassgrinder101@spencermakenzies#thethrowdown Corhole Tournament@westenoutdoornews @flw_fishingleagueworldwide

What Workouts and Training should you focus on during the Fall Season?- What exercises?- How much Strength work?- How much Endurance work?- Why in the Fall?Don't wait for the New Years, there are may reasons that the Fall season should  be the launching pad for your year-round fitness.This episode is a pre-recorded webinar and Q&A session on this topic of Fall Season Training with host Chris "Roo" Ruano

Charlie is a Co-Founder/ Co-Director of Next Rung, a non-profit with a mission to end firefighter suicide by providing free peer support and financial aid for licensed counseling and treatment center stays. Charlie Brown is an Engineer Paramedic with the Glendale Fire Department in Southern California. He's been in the fire service for a total of 14 years, 12 of those as a firefighter. https://www.nextrung.org/https://www.facebook.com/nextrungfireIG: @next_rung