PREP AND DEFEND: Training by Chris Ruano in TrainHeroic

PREP AND DEFEND

PREP and DEFEND by VenturAthlete

Tactical / Military, First Responders, General Fitness
Coach
Chris Ruano

This is a Year-Round 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

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Rookies do Random, Pros have a Plan!
We program the year into 4 distinct Well-Rounded Strength and Conditioning cycles, each with a specific focus and goals. --- 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
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Field Tested and Proven Design
All workouts have been tested and performed by firefighting crew members. Program designed to allow athletes to be at peak and ready for “Fire Season” Long-Term and Sustainable Programming for the Tactical Athlete.
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Don't be surprised or un-prepared
Tactical Athletes must be..... Training to obtain the necessary Strength and Work Capacity that Tactical Athletes demand.... Training to build a Strength and Conditioning foundation for a Long-Term fire service career.... Our Complete and Well-Balanced 3-month Training Cycles each with a specific focus will help you get those Gainz and achieve your Goals.
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Train as Team or Individually
Created to perform as a team or individual with the GARAGE or FIREHOUSE GYM in mind... Sandbags / Kettlebells / Barbell & Dumbells Weights / Resistance Bands /..... add some Room2Work; eg. Outdoors / Park / Driveway / Sidewalk
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Functional Strength and Sandbag Work
What sets our training apart is how we incorporate Functional SandBag and Strongman exercises into the programming so that you are not only strong but functionally relevant to the demands of your life and profession.
Features
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Programming 7 days per week
5 Programmed 1 hour Sessions and 2 Active Rest days per week; You can expect ; Lifting / Conditioning / Pressing / Squatting / and Team Training
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Mindful of Long-Term Training
Structured program that includes recovery "De-Load" weeks and sessions to cultivate long-term resilience and durability.
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Exercise Video Guidance
Instructional videos to guide your practice, give demonstration, and make execution easy
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Delivered through TrainHeroic software
Record progress and measure your Gains. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Room 2 Work; a SandBag or Kettlebell and the desire to improve
Recommended
Barbell w/ Plates, SandBags, Kettlebells, Squat Rack, Pull-up B
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
PowerHouse: Week 9 Briefing

Recovery

A

Rest Day

Monday
PowerHouse: Week 9 Day 1

A1

Dive Bomber Push Up

1 x 5

A2

Jumping Lunge

1 x 20

A3

Kettlebell Single Arm Squat Clean to Thruster

1 x 5

A4

Hang Clean High Pull

1 x 10

B

Clean and Jerk

7 x 2 @ 75, 85, 90, 95, 90, 85, 75 %

C1

Sandbag Bear Complex

1 x 5

C2

Run 100 meters

1 x 100

C3

1-Arm KB Front Rack Carry

@ 100

C4

SandBag Shoulder to Shoulder

1 x 20

C5

Run 100 meters

1 x 100

C6

Single Arm Farmer Walk

@ 100

Tuesday
PowerHouse: Week 9 Day 2

A1

Double Under

1 x 50

A2

Single Leg RDL

1 x 10

A3

Burpee

1 x 10

A4

Zercher Good Morning

1 x 10 @ 45 lb

A5

Reverse Shot Toss

1 x 10 @ 30 lb

B1

Deadlift

10 x 3 @ 75 %

B2

Deadlift

5 x 3 @ 75 %

C1

Run

@ 30:00

C2

Rowing

@ 30:00

C3

Pack Hike / Ruck

1 x 30:00

C4

Assault Bike

1 x 30:00

Wednesday
PowerHouse: Week 9 Rest Day

Recovery

A

Rest Day

Thursday
PowerHouse: Week 9 Day 3

A1

Pallof Press

1 x 10

A2

Hollow Rock

1 x 10

A3

Band Pull-Apart Press

1 x 10

A4

Mountain Climber

1 x 20

A5

Chin-Up

1 x 10

B

Bench Press

7 x 2 @ 75, 85, 90, 95, 90, 85, 75 %

C1

One-arm DB Snatch

C2

Sled Drag

C3

Backward Sled Drag

C4

Toes Through Rings

C5

Towel Pull-Up

Friday
PowerHouse: Week 9 Day 4

A1

Bear Hug Squat Sandbag

A2

Good Mornings - Banded

A3

Wall Balls

A4

Knees to Elbows Lying

B1

Back Squat

10 x 3 @ 75 %

B2

Back Squat

5 x 3 @ 75 %

C1

Run

@ 30:00

C2

Rowing

@ 30:00

C3

Pack Hike / Ruck

1 x 30:00

C4

Airdyne

1 x 30:00

Saturday
PowerHouse: Week 9 Day 5

A1

Top to Top Press

1 x 4

A2

Bent Over DB Row

1 x 48

A3

Skull Crushers Dumbell

1 x 10

A4

Alternating DB Hammer Curl

1 x 48

A5

Romanian Deadlift

1 x 40

A6

Ring Push-up

1 x 48

A7

Chin-Up

1 x 32

B1

Bear Hug Squat Sandbag

1 x 5

B2

Sandbag Getup

1 x 2

B3

Towel Pull-Up

1 x 5

B4

Farmer Box Step Over

1 x 10

B5

Run

1 x 400

Coach
coach-avatar 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”

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Stop wasting your time...

Start outworking others Now! ... Take advantage of our experience and our passion and join us on our programming today.

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FAQs
Who is this Training for?
... this training is for current or aspiring Tactical Athletes or those that want to be extremely capable and durable for their arduous or outdoor lifestyle. If your are looking for a more well-rounded and purposeful program, this is for you.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

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PREP AND DEFEND
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PREP AND DEFEND
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PREP AND DEFEND
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