PREP AND DEFEND

PREP and DEFEND

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

$35 / mo

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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

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.

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.

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

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

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

Mindful of Long-Term Training

Structured program that includes recovery "De-Load" weeks and sessions to cultivate long-term resilience and durability.

Exercise Video Guidance

Instructional videos to guide your practice, give demonstration, and make execution easy

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

PowerHouse: Week 9 Briefing

Recovery

Rest Day

Monday

PowerHouse: Week 9 Day 1

Dive Bomber Push Up

1 x 5

Jumping Lunge

1 x 20

Kettlebell Single Arm Squat Clean to Thruster

1 x 5

Hang Clean High Pull

1 x 10

Clean and Jerk

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

Sandbag Bear Complex

1 x 5

Run 100 meters

1 x 100

1-Arm KB Front Rack Carry

@ 100

SandBag Shoulder to Shoulder

1 x 20

Run 100 meters

1 x 100

Single Arm Farmer Walk

@ 100

Tuesday

PowerHouse: Week 9 Day 2

Double Under

1 x 50

Single Leg RDL

1 x 10

Burpee

1 x 10

Zercher Good Morning

1 x 10 @ 45 lb

Reverse Shot Toss

1 x 10 @ 30 lb

Deadlift

10 x 3 @ 75 %

Deadlift

5 x 3 @ 75 %

Run

@ 30:00

Rowing

@ 30:00

RUCK / Pack Hike

1 x 30:00

Assault Bike

1 x 30:00

Wednesday

PowerHouse: Week 9 Rest Day

Recovery

Rest Day

Thursday

PowerHouse: Week 9 Day 3

Pallof Press

1 x 10

Hollow Rock

1 x 10

Band Pull-Apart Press

1 x 10

Mountain Climber

1 x 20

Chin-Up

1 x 10

Bench Press

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

One-arm DB Snatch

Sled Drag

Backward Sled Drag

Toes Through Rings

Towel Pull-Up

Friday

PowerHouse: Week 9 Day 4

Bear Hug Squat Sandbag

Good Mornings - Banded

Wall Balls

Knees to Elbows Lying

Back Squat

10 x 3 @ 75 %

Back Squat

5 x 3 @ 75 %

Run

@ 30:00

Rowing

@ 30:00

RUCK / Pack Hike

1 x 30:00

Airdyne

1 x 30:00

Saturday

PowerHouse: Week 9 Day 5

Top to Top Press

1 x 4

Bent Over DB Row

1 x 48

Skull Crushers Dumbell

1 x 10

Alternating DB Hammer Curl

1 x 48

Romanian Deadlift

1 x 40

Ring Push-up

1 x 48

Chin-Up

1 x 32

Bear Hug Squat Sandbag

1 x 5

Sandbag Getup

1 x 2

Towel Pull-Up

1 x 5

Farmer Box Step Over

1 x 10

Run

1 x 400

Coach

More from PREP and DEFEND

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”

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

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."

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PREP AND DEFEND