Modifications for Drill Max

[BeautyandGrace]

I just previewed Drill Max, and WOOOOHOOOOOO!!!!!!!!!!!! It looks absoultely FABULOUS!!!!!

But I was wondering how it is on the knees? Also, how do people modify down for all the plyos and high-impact stuff? Not that I will be doing the whole workout for a while, as I am new to Cathe...but I can see myself incrementally completing a cycle, then 2 cycles, then 3, etc.

Also, anyone who can't do the whole workout ever do something like finish 1 or 2 cycles, then do a 1/2 hour of a Cathe step workout, or something like that?

 

[allwildgirl]

I think your idea of taking Drill Max on one cycle at a time is a great one!

And if anyone has any ideas about modifications for this workout, it'll be Shannon (SRP). I'll direct her attention over here for you

 

[SRP]

Yes, Drill Max can be modified. My knees are okay, but I've been working on modifications because I have a persistent stress fracture... so our needs might differ a bit.

Can you pick a few drills that really give you trouble? I'll tell you what I do.

 

[NY25]

I have dicey knees myself (step is painful), but I haven't had any problems with Drill Max. The plyo's don't really seem to be a problem - (I have more issues with twisty things). Anything touchy I just dial back a bit and I take care to watch my form on lunges and the wall squats, etc. Jumping jacks, etc. I just keep them low or small. On other videos I don't, for example, do the angel jumps she does, or the criss-cross jumping (Kick Max drills). I'll just do small jumps in place instead. Drill Max should be relatively easy to modify, should you need to.

 

[Conni]

I like doing DM on my Bosu - my intensity remains high, yet there is no impact on my knees...

 

[kathryn]

I can do the hops and skips fine, but I do modify some of the jumps (like on and off the step jumps). I just either take the move itself to lower impact, or substitute another move (like plyo squats...but if even that is too much, just do regular squats and/or lunges.

FYI: I always workout on puzzle mats, which absorb some of the impact. If you work out on carpet over concrete, that's probably one of the worst surfaces (the worst being concrete with no carpet!) as far as impact is concerned.

If you have a rebounder, you can also do many of the impact move on it.

So: either change the moves, or change the surface you do the moves on to absorb more of the impact.

 

[SRP]

Okay, here are some of my modifications, if anyone is interested. Please keep in mind that I'm still working on these.

Drill 1 (line taps, etc.)- I do it as-is, since it's fairly low impact. If you have trouble with the squat position, you could try side lunges instead (one knee bent, one leg out to the side)

Drill 2 (lateral ski hops, etc) - the lateral skaters seem fine. To add intensity, I hold some light dumbbells (3 or 5 lbs) and accentuate the arm movements. When she turns them into lateral hops, I'm still working on an alternative, but now I keep to the lateral skaters and really get down low. I'm working on the part where she jumps on and off the step but haven't got the count down yet. I step onto the step and go immediately into a couple of side leg lifts.

Drill 3 (using the ball) - I'm still playing around, but I'm basing the footwork on knee repeaters, a few to one side, then a few to the other - really reaching back, and getting down low. I'm using light dumbbells but trying to keep the arm work the same. I've had to make a few alterations if the heavier weight doesn't feel right.

Drill 4 (L-step combo with plyo jacks, etc.) This one I'm able to keep mostly the same, but just avoid jumps if they bother me. If any sort of "Jack" bothers you, you could try fitting side leg lifts into the pattern... As for those fast feet drills, well, good luck. The last time, I replaced them with those kick-taps from LIC, sort of like a kickboxing move, and just kept going until she was done.

Drill 5 (forward jumping and bounding) - for the forward jumping, I stay in place, facing the TV. I squat all the way down so my fingers can touch the floor and then push up as fast as I can go. I keep my toes on the floor, but raise up high, so there's not actually any jumping involved. This might be difficult for those with knee problems. For the forward bounding, I do side kicks and tap the ground (another kickboxing move), alternating sides according to Cathe's count. She goes forward, then back the other way, and then I switch sides.

Drill 6 (football drills) - I do them because I love them and then pay for it later. But I do something low-impact, like those LIC tap-kicks, when she does the high-knee jog. The segment where she does those terminator things is a bit easier to modify, but still keep to her same basic moves.

I hope this helps - if you have any questions, let me know.

 

[NY25]

I also keep the step lower than she does. I think she uses 6". Right now I'm using 4", which is much better on my knees.

 

[BeautyandGrace]

Thanks for all the tips! And to Shannon, I have not yet bought the workout...just previewed it...I think I am going to work on the DVDs I do have for the rest of the summer, and then move on up to Drill Max and others in Sept. But I am saving your list of mods, so thanks!

 

[SRP]

BeautyandGrace -
You're welcome. I worked on them some more last night and fine-tuned a few. When you get Drill Max and if you still want to modify, let me know!

 

[berry99]

>BeautyandGrace -
>You're welcome. I worked on them some more last night and
>fine-tuned a few. When you get Drill Max and if you still want
>to modify, let me know!

Shannon, I read your modifications for Drill Max above. Thanks so much for posting them. If you have some time, would you mind sharing your fine-tuned modifications.

Thanks!