PREP AND DEFEND
PREP and DEFEND
Tactical / Military, First RespondersThis is a Year-Round PERIODIZED-HYBRID Strength and Conditioning program designed to develop Tactical Athletes that are highly capable and extremely Durable.
Train along with other Tactical Athletes and team leaders working to be as functionally capable and strong and as possible.
Fall Cycle - "INITIAL ATTACK" - Raw Strength focus
Winter Cycle - "GROUND ATTACK" - Strength & Power focus
Spring Cycle - "EXTENDED ATTACK" - Strength Endurance focus
Summer Cycle - "AIR ATTACK" - Kettlebell / Bands / Bodyweight
Recovery
A
Rest Day
All workout should begin after establishing a baseline of your current fitness through specifically selected Strength and Conditioning assessments. *This full-week of training includes actual workouts from the 5 different Prep and Defend training programs* Depending on your goals and preferences, you will choose which of the 5 Prep and Defend training programs you will compete next. Sunday - Rest Day and Prepare for your training week Monday - SQUAT DAY from INITIAL ATTACK Strength Tuesday - PRESS DAY from GROUND ATTACK Power Wednesday - Active Rest Day and Nutrition planning Thursday - CONDITIONING Day from Academy Prep Friday - DEADLIFT DAY from EXTENDED ATTACK Saturday - Weekend GRITeam from AIR ATTACK Kettlebell
A1
Goblet Squat
A2
Forward Sled Drag
A3
Backward Sled Drag
A4
Wall Ball Sit-Up
B
Back Squat
3, 3, 3, _ , _ @ 65, 75, 80, 80, 75 %
C1
Back Squat
10 x 3 @ 65 %
C2
Back Squat
2 x 3 @ 65 %
D
MANMAKERS
3 x 10 @ 25 lb
A1
Mountain Climber
1 x 20
A2
Pallof Press
1 x 10
A3
Superman
1 x 15
A4
Plyo Push-ups 4"
1 x 5
A5
Bent Over Row Barbell
1 x 15
A6
Get-up Sit-Up
B1
Bench Press
10 x 3 @ 75 %
B2
Bench Press
5 x 3 @ 75 %
C1
1-Arm KB Front Rack Lunge
1 x 20
C2
Sandbag Ground Over Shoulder
1 x 10
C3
Single Arm Farmer Walk
1 x 100
C4
Sandbag Push-up Lateral Drag
1 x 20
C5
Sandbag Burden Carry
1 x 400
Recovery
A
Rest Day
Get on top of your Recovery and Nutrition for the week Figure out and IMPLEMENT some meal prep planning into this week Record any training to "notes" Active Rest - enjoy your workout and work on whatever you like Or Perform a Workout that you missed earlier in the week
A
Push-Up
5 x 10
Calisthenics
B
3 Rounds at steady not fast pace 30 Sit-ups 1 min Squat Hold 10 push-ups 20 Mountain Climbers *Maintain a Straight Plank Posture on Push up and Mountain Climbs
C
Rest
1 x 5:00
Run 1
D
Run 1.5 miles on road run up a steady, not steep, slope entire time Log your time to keep track and attempt to improve next time.
E
Rest
1 x 10:00
F
Box Step Up
G
Rest
1 x 10:00
Daily Finisher
H
Daily Finisher
Run 400m with 100m of slope or drag 15 Push Ups Run 100m 10 Sit Ups Run 100m 5 Pull ups or 10 Rows Run 100m 50m Drag Something Heavy and Return Run 100m 10 Sledge or Tool Swings each arm Run 100m 10 Thrusters using Pack or Sandbag Run 400m with 100m of slope or drag ***This is to be done OUTSIDE * Do the same course each day if possible at Park, Track, Beach, Hills, Open Space or wherever ** Push to beat your time everyday click Tips & Vids below to view movement demos
Mobility
I
5 way shoulder Stretch (10 min) Full 1 min per arm in each of the 5 stretches Pigeon Stretch (4min) 2 rounds of 1 min per leg 90/90 Breathing hold position for 6 breaths of 5 sec inhale 3 sec hold 7 sec exhale click Tips & Vids below to view movement demos
A1
Reverse Hyperextension
2 x 30
A2
Zercher Reverse Lunges
2 x 30 @ 65 lb
A3
Reverse Shot Toss
2 x 10 @ 20 lb
A4
Sandbag Bearhug Hold
2 x 95 @ 1:00
A5
Side Plank
2 x 1:00
A6
400 m Sprint
B1
Back Extension
3 x 35
B2
Sit-up
3 x 35
B3
Deadlift
3 x 35 @ 35 %
B4
Bear Crawl
3 x 200
B5
Lateral Sandbag Toss
3 x 65 @ 200
B6
DB Farmer's Walk
3 x 200
C
Run
Air Santiago
A
*(partner/team version = person not doing the work stands holding a heavy KB or DB in one hand) 7 rounds for time; with a partner (or solo like a savage) 18 Kettlebell HANG SQUAT CLEANS, 9 per arm 20 TOES 2 BAR 10 KB Power SNATCHES, alt arms each rep 75 steps March-in-Place with Kettlebell in FRONT RACK HOLD
Chris Ruano
"Leading and training wildland fire crews required developing year-round high-level fitness programming that would create athletes that are extremely durable and well-rounded. I’ve worked hard to design and implement year-round training that provides the consistent balance of strength and conditioning for my entire team, ... and now I'm glad to share that same programming with you and your team”
Start outworking others Now! ... Take advantage of our experience and our passion and join us on our programming today.
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Dave T.
FireFighter and Crew Foreman
Verified Athlete"Chris's programming is like nothing else I have ever tried.... (CrossFit, Gym Jones, Sealgrinder PT, body building, and many others). Chris’s programming is well thought out and as a wildland firefighter, hockey player and jiu jitsu practitioner more than meets my strength and conditioning needs."
Calen P.
Full-Time Firefighter
Verified Athlete"I had my first strike team deployment...we put in a lot of work and I felt great...I felt stronger and my endurance felt great. We did a lot of scratch line and mop and it was a hot day. So thank you! Your program has definitely helped me improve physically."
When you join a team you’re getting more than programming, you’re joining an online community.
PREP AND DEFEND
PREP AND DEFEND
PREP AND DEFEND
