PREP and DEFEND
PREP and DEFEND - Chris Ruano
♦️ 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/
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Top 10 PREP and DEFEND Episodes
Goodpods has curated a list of the 10 best PREP and DEFEND episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to PREP and DEFEND for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite PREP and DEFEND episode by adding your comments to the episode page.
Mindset for Operational Engagement - Jeff Banman
PREP and DEFEND
10/18/21 • 55 min
Show 28 w/ Jeff Banman
On this show, we talk extensively about human performance and the “load on the system”,
which can come in many forms;
- Mental
- Physical
- Emotional
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 Service
- US Army Special Operations Command
- Central 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;
🔗Jeff Banman links🔗
IG: @mindset06actual
Website: BruteForceTraining.com
Keynote lesson on the Operational Mindset
♦️ 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.
02/28/22 • 57 min
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
- Solutions
Here are links to learn more about
the training methods Evan recommends.
StrongFirst School of Strength
IG: @strongfirst
Foundation Training
IG: @foundationtraining
♦️ 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.
05/16/22 • 45 min
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.
Improving Life Balance with Ryan Rodriguez
PREP and DEFEND
12/05/22 • 54 min
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 Balance
- Rescources for leading at work and at home
Join 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.
♦️ 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.
12/13/21 • 52 min
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 priority
- Remove 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 visiting
Next Rung - Peer Support
♦️ 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.
07/25/21 • 50 min
On this show we talk to avid Spartan and Crucible Athlete Michael Bullock about the importance of providing for a right of passage for young men and especially our our sons. We also discuss how Michael bounced back from a serious back injury and how to get through tough times alone when you are isolated from team members.
Michael Bulloch - a father, husband, author, and corporate consultant, specializing in business strategy, process, and technology for start-ups and growth stage businesses as well as large enterprise transformation projects. By all standards I’ve been highly successful, with degrees from a top university followed by an MBA. I’ve worked at major global firms and have been a leading part of several successful startups. I’ve been fortunate to travel the world, visiting unique and amazing places on 6 continents. Now, in my late 40s, I’m the strongest, healthiest, fastest, and fittest I’ve been in a long time, possibly ever. But this wasn’t always the case.
Michael Bulloch links ...
➡️ https://manofmastery.com
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Bedros Keuilian SQUIRE Program links
https://bedroskeuilian.com/
https://bedroskeuilian.com/squire/
🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com
If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️♀️ 👉 Prep and Defend Team Training
♦️ 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.
A Warriors Perspective - Managing the Mandate
PREP and DEFEND
02/07/22 • 52 min
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.
♦️ 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.
Goon Or Die - Fitness and Coaching Story - Sam Ruiz
PREP and DEFEND
01/10/22 • 56 min
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.com
IG: @goonsagainsttheworld
And be on the lookout for Prep and Defend and Goon HQ to team up in the future.
♦️ 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.
01/03/22 • 58 min
Our guest is Olivia Mead of YFFR
Yoga For First Responders
You'll learn more about:
- Warrior Mindfulness
- Recovery through Breathing and Focus
- How Yoga practice at work can benefit First Responders and Firefighter Athletes
YogaShield 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 YFRR
YFFR Website and Rescources
prep and defend folks; use discount code: prepanddefend
Instagram @yogaforfirstresponders
♦️ 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.
Your Plan Is Only as Strong as Your Program
PREP and DEFEND
05/12/25 • 14 min
♦️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.
Leave a review to help more First Responders discover the show!
♦️ 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.
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FAQ
How many episodes does PREP and DEFEND have?
PREP and DEFEND currently has 73 episodes available.
What topics does PREP and DEFEND cover?
The podcast is about Health & Fitness, Outdoor, Motivation, Training, Athlete, Leadership, Strength, Lifestyle, Mental Health, Fitness, Podcasts, Firefighter and Workout.
What is the most popular episode on PREP and DEFEND?
The episode title 'Fire Captain Don McLaughlin - Peer Support Firehouse Dogs' is the most popular.
What is the average episode length on PREP and DEFEND?
The average episode length on PREP and DEFEND is 41 minutes.
How often are episodes of PREP and DEFEND released?
Episodes of PREP and DEFEND are typically released every 7 days.
When was the first episode of PREP and DEFEND?
The first episode of PREP and DEFEND was released on Jun 29, 2021.
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