Join host Chris Baker and guest Fire Captain Chris Ruano as they discuss how the pre-service firefighter candidate prepares for the fire academy mentally, physically and emotionally. This episode discusses physical conditioning and training before the entry-level fire academy, injury prevention during the academy, and transition from the fire academy into the first year of probation.


Chris Ruano currently serves on and leads teams in the Wildland and Municipal Fire-Service in Southern California. Having served as a Forest Service Hotshot and more recently, as a leader on Wildland and Municipal fire crews; "Roo" is especially passionate about fitness leadership and training methods. He draws his unique perspective from serving over 23 yrs in the Fire-Service. Chris is on a mission to build and equip firefighters and their leadership to be the most Capable, Functional, and Durable personnel on the fireground and beyond.

"I am currently mentoring and coaching athletes and leaders that are interested in building teams that are more functionally relevant for the demands of an arduous career or active lifestyle"

Podcast - Chris is the creator and host of the Prep and Defend Show; a podcast inspired by Tactical Athletes and their lifestyles.

Prep and Defend Show 

Learn helpful workout, leadership, and lifestyle strategies, insights, tips and hacks for you and your team. Join guests and hosts on this deep-dive into the fitness-leadership lifestyle of the Career Tactical Athlete or arduous lifestyle.

Guests and hosts will draw from their experience on Wildland Fire Crews, Municipal Fire Departments, and the greater Tactical Athlete and Fitness community in order to better equip the Tactical Athlete Community for the challenges of an arduous, high-commitment lifestyle.

With long-term fitness and lifestyle goals in mind, you will learn helpful workout and life strategies, insights, and tips that you and or your team can apply as you push yourselves to exceed the standard on the "Fire-Line" and beyond.


Chris has developed a proven program through trial and error, and various Programming and Coaching courses.

In order to share what he's learned with other athletes and leaders, Chris created

Chris now specializes in preparing and training Fire Service Athletes for the arduous duties that their careers demand. As a current Wildland Training cadre member he is especially interested in helping out and physically preparing many of the young athletes that are striving to enter fire Department and Wildland and Fire Service careers.

"Leading and training our crews required developing 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 necessary balance of strength and conditioning for my entire team."

Tennants for Success 

Stay Hungry!

Be Humble!

Do Hard-Work!

Together we Will

Share insights and experiences so that we can take the necessary steps toward thriving and leading in all aspects of life, family, and fitness.