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
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 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 lessons from years of leading elite wildland fire crews across Southern California and training alongside top-tier USFS Hotshots. Drawing from the field, he exposes why so many first responders fall short, even with the best gear and intentions.
This episode will help you:
- Understand the key difference between a plan and a program
- Avoid common mistakes that derail even the most motivated leaders
- Build a repeatable system that aligns with your mission—on duty and at home
- Apply the Periodized Hybrid Training method to stay consistent all year long
If you're serious about showing up strong for your crew, your family, and yourself—this one's for you.
🎯 Topics Covered:
- Why strategy without structure leads to burnout
- How to build a sustainable personal program
- The truth about trending workouts vs. real-world readiness
- What elite crews get right—and where most fall short
- Why “training your body” is really about training your integrity
✅ Action Step:
Audit your current routine. Choose one area—movement, mindset, or recovery—and commit to dialing it in this week.
🔊 Listen + Subscribe:
Subscribe on Apple Podcasts, Spotify, or wherever you listen.
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♦️ 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.