PREP and DEFEND

What Workouts and Training should you focus on during the Fall Season?
- What exercises?
- How much Strength work?
- How much Endurance work?
- Why in the Fall?

Don't wait for the New Years, there are may reasons that the Fall season should  be the launching pad for your year-round fitness.

This episode is a pre-recorded webinar and Q&A session on this topic of Fall Season Training with host Chris "Roo" Ruano

♦️ 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.

Charlie is a Co-Founder/ Co-Director of Next Rung, a non-profit with a mission to end firefighter suicide by providing free peer support and financial aid for licensed counseling and treatment center stays. 

Charlie Brown is an Engineer Paramedic with the Glendale Fire Department in Southern California. He's been in the fire service for a total of 14 years, 12 of those as a firefighter. 

https://www.nextrung.org/

https://www.facebook.com/nextrungfire

IG: @next_rung

♦️ 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.

Why should you be performing Sandbag Workouts and Exercises as part or you Fitness Training Programs?
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On this show, host Chris Ruano explains why sandbags are his "go-to" for building well-rounded and functional Outdoor Athletes.
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Sandbag Training can be incorporated into your workout sessions in a variety of ways. 
You should be using sandbags as part or your;

• Warm-up and Workout Prep
• Core Building
• Accessory Work
• Strength Training
• MetCons
• Strongman and Functional Work

Visit the Prep and Defend YouTube channel for
Sandbag training demos , gear reviews, and exercise videos
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Prep and Defend YouTube Channel

♦️ 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.

Guest Patrick Carrillo is a Fire Academy Instructor at Rio Hondo Fire Academy.
On this show we discuss everything that someone going into a Fire Academy needs to know.
- Requirements
- Education
- Preparation
- Advice and Perspective

If you or someone you know has ever shown interest in a Fire Service Career, this episode is a great resource.

🔗 links for Rio Hondo College Fire Academy
👉 RioHondoFire.com
👨🏻‍🚒 Instagram @rio_hondo_fire_academy

♦️ 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.

Many athletes that are newer to physical training and workouts may not be familiar with the practice of performing Physical Fitness Assessments.
On this show I will discuss

- The reason we should be assessing and assessing  our physical performance
- When to perform an assessment
- Which assessments do I recommend
- What to do with the data we collect

Also, I will explain purposes and ways to interpret your performance results and what are the next steps to improve;
After performing an assessment, 

• Record the data
• Evaluate your current sate
• Evaluate your training progress
• Determine your priorities
• Devise realistic a plan
• Execute on your goals

This show will motivate you to honestly evaluate your current capabilities and take the necessary action to improve.

♦️ 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.

Guest Dave Tebo and Host Chris Ruano discuss:

• PHASES OF LEADERSHIP
  • Air Force Firefighter
  • Jiu Jitsu experiences
  • Fire Crew Leadership Lessons
  • Leading our Kids

Dave Tebo currently leads teams as a Foreman on Fire Crews in SoCal.
He shares his experiences and lessons learned as:

• Air Force Firefighter
• Jiu Jitsu athlete 
• Municipal Firefighter
• Fire Crew Supervisor 
• Father

This episode is full of leadership perspective from an inspiring man and gifted athlete.

follow Dave Tebo on Instagram @tebobjj

♦️ 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.

🥵 Have you ever felt like you were overtraining?

• Is your performance decreasing? 
• Are you mentally “smoked” ?

These are just a couple of indicators that you could be overtraining or over-stressed.

Host Chris Ruano discusses this topic and what you can do to get back on track.

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Stress can be physical or mental and your ability to endure more stress does not mean that you are more fit or more resilient.

Overtraining is when we add physical stress to the point that we are not yielding positive physical or performance results.

Tactical Athletes train for the Long-Haul. 

Professionals pursue resilience, operating at a high level, and avoid breaking down.

We may push until we feel we might be beginning to break down,… we fix the problem (rest and recovery),… then continue to work hard.

If you think you may be overtraining, try to back off the throttle for about a week, this is also known as a De-Load week. 

Continue physical activity or workouts but at a much shorter / less intense and more Enjoyable Pace, or  also known as “Active Rest”.

After some Active-Rest or De-Load come back strong and continue to get after it in your training, strive to be the most reliable and hardest worker for your team.

♦️ 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.

Scott Mulvaney and host Chris Ruano discuss what's behind the release of Scott's new Book

• "So You Want To Be a Hotshot" available on Amazon

Scott and Chris reflect on the experiences and life lessons that both have gained while serving   and working on Hotshot Crews.

Founder of the Lifestyle Brand and podcast LIVETHEFUEL, Scott Mulvaney escaped corporate life to serve as a USFS Hotshot Wildland Firefighter. Scott recently published his first book on Amazon titled, “So You Want To Be A Hotshot”. This new book is available in Kindle ebook and Paperback formats with an Audible Audiobook version coming soon!

🔗 Scott Mulvaney Projects and Products 🔗
👉  LIVETHEFUEL.com
👉 LiveTheFuel Podcast on iTunes
👉  Scott's book "So You Want To Be a Hotshot"
Instagram @livethefuel ; @scottmulvaney ; @fuelupmarketing

♦️ 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.

Host Chris Ruano provides insight and application as we use the tactics of Consistency and Intensity in various aspects of our lives.

Being Consistent or Intense is important in so many areas of life.

• Personal 
  • Fitness
  • Finance
• Professional 
  • Development
  • Promotion 
• Family/Relationship 
  • Build credibility over time
  • Making up lost ground

♦️ 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 show is packed with insight on;

• Building Your Own Workout Programs
• Planning Your Health Around "the Long-Game"

Rayne Gray has been a Firefighter for over 23 years, working in every rank and currently serving as a Division Chief for the City of Phoenix. He is the host of the Fireground Fitness podcast, a US Marine veteran, an avid outdoorsman, public speaker, Father and Husband.
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Gray has spent his life pushing the boundaries of physical discomfort, running ultradistance events of all types, climbing granite walls, getting chocked to the edge of life in Jiu Jitsu tournaments and has stood on top of the highest peaks in the United States. 
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Further, Gray also believes in pushing the mind.  With a commitment to lifelong learning he continues to attend courses and classes and is always looking for the next “good book”. 
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Along the way Gray has completed a wide array of certifications and credentials to include a Masters in Public Administration.  

Gray has stated that “there are so many variables and complexities in life that it is imperative that we keep experiencing, learning and, in turn, sharing what we have discovered. 

So, go on and “GetSome!”

🔗 FireGround Podcast and Rayne Gray links

👉 Follow FireGround Fitness on Instagram @FiregroundFitness

👉 FIREGROUND FITNESS 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.