PREP and DEFEND

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 👇🏻

https://www.prepdefend.com

♦️ 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.

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.

♦️ 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.

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.

Join the conversation with 
Fire Captain Don McLaughlin 
@firehousedog_ava
as he shares about;

• Firehouse Dogs
• Peer Support and Mental Wellness
• US Marine Corps Service
• Adventure Racing
• Leadership

and more

The 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_ava
https://pawsforlifek9.org/

“Echo” the Dog
@echothefiredog
@22tozerodogs
https://www.patrioticservicedogfoundation.org/donate.html

“Tiller” and “Ember”
@vipdogteams
https://vipdogteams.org/

“Milo” and “Jackson”
@performancek9training
https://performancek9training.com/

♦️ 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.

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.

♦️ 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, 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 

♦️ 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.

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.

♦️ 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.

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 Career

On 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 mentorship

You can Follow Tori Dow in IG

♦️ 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.

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

♦️ 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.