♦️ 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 fir
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Contact path
Verified email
Booking probability
23%
Guest openness
Selective
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Signup to Generate a Pitch♦️ 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.
Recent episodes include "3 Summer Workout Tactics for First Responders" (24 July 2025, 14 minutes), "Running and Trail Running; Is it Even Tactical?" (26 May 2025, 23 minutes), and "Your Plan Is Only as Strong as Your Program" (12 May 2025, 14 minutes).
PREP and DEFEND publishes roughly weekly, with episodes averaging 33 minutes across 71 episodes.
Booking probability for PREP and DEFEND is 23%, and the host is rated Selective on guests. PREP and DEFEND requires a Pod Score of 80 or higher. PREP and DEFEND's contact route on record: verified email.
The strongest fits for PREP and DEFEND are Health & Wellness Services and Courses, Coaching & Lessons. PREP and DEFEND has a health audience.
PREP and DEFEND is a health podcast with 71 episodes published.
Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.
Episode #8
🔥 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...
Episode #7
🔥 Trail running isn’t just cardio—it’s combat conditioning for the real world. In this episode of Prep and Defend , Fire Captain Chris Ruano takes you through the tactical legacy of trail running —from ancient warriors...
Episode #6
♦️ 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...
Episode #5
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...
Episode #4
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 . Chris...
Episode #3
♦️ Free Customized Periodized-Hybrid Training Guide ... Plan Your Professional Fitness Strategy ! ... It can be difficult and confusing to figure out how First Responders and develop a successful fitness routine, that...
Episode #2
♦️ Free Customized Periodized-Hybrid Training Guide ... What the heck is Hybrid-Training? ... host Chris Ruano gives unique and helpful perspective and insights on all things Hybrid training. ... Is it hype? Is it a...
Episode #1
♦️ Free Customized Periodized-Hybrid Training Guide ... In this episode Chris Ruano welcomes you back and shares tools to equip hard-working first responders and leaders with tools to unlock peak physical performance...
Episode #2
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...
Episode #1
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...
PREP and DEFEND
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...
PREP and DEFEND
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...
PREP and DEFEND
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...
Episode #58
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...
Episode #56
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...
Episode #55
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...
PREP and DEFEND
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...
PREP and DEFEND
On this episode ♦️ 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...
Episode #52
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...
Episode #51
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...
Recent guests on PREP and DEFEND. Study who booked and why before you pitch.
PitchCentric classifies PREP and DEFEND under these industries. Guests from them are the closest fit, and each links to the best podcasts in that industry.
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