Injury-Proof Your Workout: Why Stability and Recovery Matter More Than You Think
Featuring: Nick Hockertz – West Point grad, judo national champ, military commander, and all-around fitness guru.
Let’s face it: most of us hit the gym, crush squats, and chase six-packs, but how often do we think about staying strong outside the gym? Whether you're chasing your kids, playing a casual pickup game, or slipping on ice, stability training could be your secret weapon against injury and burnout.
This episode of Nacho Fitness Coach features a deep (and hilarious) convo with guest Nick Hockertz, where we break down the power of stabilization, slow reps, and posture in creating a resilient, injury-resistant body.
💪 Who Is Nick Hockertz?
Before we dive into the nerdy fitness science, let’s brag on Nick for a sec:
- West Point graduate with a degree in kinesiology
- Judo national champion 🥋
- Coached women’s and kids’ teams to national victories
- Military commander and Master Fitness Trainer
- Trained over 1,200 soldiers
- Helped launch the Army Combat Fitness Test (he knows a thing or two!)
Basically, if Captain America had a trainer, it’d be Nick.
🧠 Stabilization: The Fitness Secret You’re Not Using (But Should Be)
So what is stabilization training, really?
“It’s not weird hip flexor moves or something only chiropractors care about—it’s just slowing down your reps and forcing your core and stabilizers to do their job.” – Nick Hockertz
✅ What is it?
Stabilization means engaging smaller support muscles (aka stabilizers) during movement. These help balance your body, protect joints, and prevent injury—especially when life gets unpredictable.
🐢 Why slow reps?
Because slow = strong.
Nick recommends reps that take 8–10 seconds total (around 5 seconds up, 5 seconds down). Research even shows up to 50% more strength gains with this slow tempo training!
🦵 Try This:
- Sit cross-legged on a bench
- Do a single-arm shoulder press (unilateral move)
- Keep your feet off the floor (yes, it's harder!)
- Move slow and controlled
- 8 reps = 60–70 seconds of time under tension
Stabilization done right is deceptively hard—and incredibly effective.
🤸♂️ Real-Life Strength > Gym Strength
Think you’re strong just because you lift? Think again.
Nick points out a common issue: gym strength doesn’t always translate to life strength.
🛑 Real Talk:
You can:
- Deadlift 300 lbs
- Run on a treadmill daily
...but still tear your ACL in a game of pickup football.
Why? Because:
- Gym moves are predictable and linear
- Life is messy and multidirectional
- Most people have imbalanced muscles
🔍 Muscle Imbalances: The Hidden Injury Risk
Imbalances happen when:
- Quads overpower hamstrings
- Chest muscles are tight, pulling shoulders forward
- Stabilizers are underdeveloped
This is especially common if you:
- Sit at a desk all day
- Overtrain certain muscle groups
- Skip core work (you know who you are 👀)
Fix it with:
- Slow, controlled reps
- Balancing push/pull movements
- Focusing on posture and core (especially back muscles)
“Most people can do 100 crunches but can’t do 30 Supermans. That’s a problem.” – Nick
🔑 Core Training That Actually Helps Your Posture
Posture isn’t just about standing up straight—it’s a long game built on strong, balanced muscles.
Nick’s Go-To Core Moves:
- Weighted incline sit-ups (don’t go past parallel!)
- Supermans (start bodyweight, progress with light weights)
- Focus on erector spinae—key spinal stabilizers
💡 Pro Tip:
Good core work isn’t just crunches. It’s about training your body to hold form and resist collapse—whether that’s sitting at your desk or dodging a toddler mid-sprint.
🧘♀️ Final Takeaways: Strong Isn’t Enough—Be Stable
Strength is great. But strength + stability = resilience.
Whether you're a weekend warrior, a desk jockey, or just trying to stay active and injury-free, slowing down and training smart can change the game.
Ready to work with Nacho Fitness Coach?
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