PREP and DEFEND

About 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/

Publisher

PREP and DEFEND - Chris Ruano

Category

health & fitness · health & fitness · health & fitness

Language

en

Explicit

No

First episode

29 Jun 2021

Latest episode

24 Jul 2025

Latest episodes

73 episodes in the feed.

1. 

   24 Jul 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 this episode of Prep and Defend, Wildland Fire Captain Chris Ruano reveals 3 proven Periodized Hybrid Training strategies specifically designed to help tactical athletes stay strong, mobile, and mission-ready through the hottest and busiest months of the year. 👊 Whether you're a firefighter, first...

2. 

   26 May 2025

   Running and Trail Running; Is it Even Tactical?

   Fire Captain Chris Ruano explores the tactical advantages of trail running, highlighting its historical use in combat and its benefits for building leadership and mental clarity.

3. 

   12 May 2025

   Your Plan Is Only as Strong as Your Program

   Wildland Fire Captain Chris Ruano discusses how a well-structured routine supports a solid plan, drawing from his experience leading elite wildland fire crews.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

4.8 / 5

20 ratings

Podcast Authority Score: 51 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

81

Social presence

0

YouTube

0

Engagement

51

Contact PREP and DEFEND

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.