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/
Episodes
68 episodes
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...
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Season 3
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Episode 5
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15:12
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...
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Season 3
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Episode 4
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15:48
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 Fi...
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Season 3
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Episode 3
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14:49
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 insigh...
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Season 3
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Episode 2
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17:08
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 r...
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Season 3
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Episode 1
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13:41
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 responsibilities and finding time for fitness can of...
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Episode 2
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31:35
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 and organize your workouts to achieve specific ...
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Season 2
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Episode 1
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33:03
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 Balan...
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54:08
Fire Captain Don McLaughlin - Peer Support Firehouse Dogs
Join the conversation with Fire Captain Don McLaughlin @firehousedog_avaas he shares about;Firehouse DogsPeer Support and Mental WellnessUS Marine Corps ServiceAdventure Racing
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43:20
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 perspective.
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28:24
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 challenging himself by completing higher ...
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Episode 58
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1:02:02
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.
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Episode 56
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1:03:09
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 CareerOn this episode we get great ins...
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Episode 55
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41:07
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 unique "desert experience". Fo...
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1:03:52
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 after completing thei...
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Episode 52
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39:36
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 Mental wellness low points and b...
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Episode 51
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39:17
Father-Son and Friend - Oral Interview Tips & more - with Noah and Damien
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 D...
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Episode 50
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44:02
US HOTSHOTS ASSOCIATION - Mike Alared - Dan Kleinman - Jimmie Rocha
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 IHC...
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Episode 49
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1:05:08
HotShot Up! - Line of Duty Death Charity Volleyball Tournament - Anthony Powers
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, a...
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Episode 48
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1:24:33
Workout Programs for Firefighters and Fire Academy Fitness - Evan Halquist
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 ...
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Episode 47
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57:44
Establishing Your Identity Outside of Your Career - Tom Higgins
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 abou...
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Episode 46
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1:02:07
A Warriors Perspective - Managing the Mandate
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 Warrior...
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Episode 45
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52:32
Prepared to Fight Fire - Working to be Your Best, Why Try - Julian Serrano
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 fo...
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Episode 44
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47:52
Kevin and Roo Round 2 - Kevin Welsh - BMX Crashes and Slamming Stimulants
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 a...
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Episode 43
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33:53
