🔥 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 and Defend, Wildland Fire Captain Chris Ruano reveals 3 proven Periodized Hybrid Training strategies specifically designed to help tactical athletes stay strong, mobile, and mission-ready through the hottest and busiest months of the year.

👊 Whether you're a firefighter, first responder, or hard-working dad with a wild summer schedule—this is the summer fitness strategy you've been looking for.

In this episode:
✅ Why most summer workout plans fail tactical athletes
✅ The #1 equipment mistake to avoid in the heat
✅ How to build strength, mobility, and endurance on the go
✅ What the AirAttack training phase looks like (sample workout included)
✅ Tactical breathwork to pace output and enhance recovery
✅ Leadership mindset: Why consistency equals influence

🛠️ Tools for Summer Training:
Kettlebell • Sandbag • Resistance Bands • Bodyweight • Tactical Breathwork

🎯 Built for:
Firefighters • Law Enforcement • Military • Wildland Crews • Hybrid Athletes • First Responder Dads

🔥 Join the AirAttack Summer Phase
Get coaching, periodized workouts, and access to Chris’s full summer hybrid training program here:
👉 Where to Start - Hybrid Training Quiz

——— sample AirAttack Workout ———

3 rounds of

20 Air Squats

10 KB Swinging Snatch ea. arm

10 Alternating Cosack Squats (5 each)

20 F.L.R. alt Shoulder Touches

———

30 min EMOM

ODD minutes = 10 1-Leg Squats, 5 each leg

(choose progression and work to improve range of motion and technique)

EVEN minutes = 10 1-arm Hang Snatches, 5 each arm

———

SINGLE ARM FARMER WALK

800m of Single KB/DB Carry w/FatGrip

(wrap a little cloth around grip for more forearm burn)

alternate hands as needed

if no kettlebell carry a pack or heavy powersaw in one hand

🛡️ Train with Purpose. Lead with Strength.

♦️ 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.

🔥 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 and WWII mountain troops to modern wildland fire crews. You’ll hear how this time-tested training method builds leadership under fatigue, terrain-specific capacity, and mental clarity under pressure.

Whether you're prepping for fire season, battling burnout, or seeking a mental reset—trail running is more relevant than ever.

🎯 What You’ll Learn:

• The military and fireline history behind tactical trail running
• How elite fire crews use trail work for endurance and leadership
• Why running in nature helps reduce cortisol and process trauma
• How to structure trail runs inside a Periodized Hybrid Training block
• The real reason: leadership happens on the move

✅ Action Step:

Pick a trail this week. Run it with intent—whether it's distance, elevation, or simply breathing room. Track it, reflect on it, and come back stronger.

♦️ 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.

♦️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 Chris Ruano breaks down one of the most overlooked truths in fitness, leadership, and life:
A solid plan won’t get you anywhere if your personal program—your routine—isn’t built to support it.

Chris shares hard-earned lessons from years of leading elite wildland fire crews across Southern California and training alongside top-tier USFS Hotshots. Drawing from the field, he exposes why so many first responders fall short, even with the best gear and intentions.

This episode will help you:

• Understand the key difference between a plan and a program
• Avoid common mistakes that derail even the most motivated leaders
• Build a repeatable system that aligns with your mission—on duty and at home
• Apply the Periodized Hybrid Training method to stay consistent all year long

If you're serious about showing up strong for your crew, your family, and yourself—this one's for you.

🎯 Topics Covered:

• Why strategy without structure leads to burnout
• How to build a sustainable personal program
• The truth about trending workouts vs. real-world readiness
• What elite crews get right—and where most fall short
• Why “training your body” is really about training your integrity

✅ Action Step:

Audit your current routine. Choose one area—movement, mindset, or recovery—and commit to dialing it in this week.

🔊 Listen + Subscribe:

Subscribe on Apple Podcasts, Spotify, or wherever you listen.
Leave a review to help more First Responders discover the show!

♦️ 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.