NEW CSCS Olympic Lift Derivative Program Design Guidelines

There are a lot of Olympic Lifting variations (or derivatives) that can be beneficial for athletes.

Clean high pull

Push Press

Push Jerk

Snatch high pull

Hang snatch

Clean pull from blocks

But how should you program these olympic lift derivatives?

We're going to cover the updated CSCS guidelines so you know what rep range and load is most appropriate for each exercise.

Let’s get into it.

1. Overhead Pressing Derivatives

Intensity: 70-90% 1RM

Rep Range: 2-5 Reps

Exercises:

Push Jerk

Push Press

Split Jerk

Behind the neck push press/ jerk

Behind the neck split jerk

Each overhead pressing derivative begins with a forceful leg drive, but the end position of the repetition varies.

In a push press, the athlete drives the bar overhead and finished by pressing it to lock out the knees and elbows at the same time.

This is a bit more strength/ power focused. 

In a jerk, the athlete moves under the bar to catch it with the elbows fully extended, but the knees bent.

This is very power focused.

The push press is often a useful starting point to teach the sequence of dip and drive. Jerks add the challenge of dropping under the bar quickly and are appropriate once technique on the push press is adequate.

2. Mid Thigh Clean / Snatch

Mid-thigh cleans/ snatches are sometimes referred to as muscle clean/ muscle snatch though there's a slight difference.

Basically, imagine using an empty barbell.

You can do a clean or snatch starting from pretty much any position along the leg from the ground up to the hip.

If you start all the way up close to the hip and just focus on the catch, that's a "muscle snatch" and that's common in warm-ups for olympic lifters.

The CSCS specifies the mid thigh clean/ snatch variation as a sort of hybrid between a full hang clean/ snatch and a muscle snatch.

So you'll see the recommendation below is slightly lower loads than a full clean/ snatch or a hang clean/ snatch that we'll see in section 3.

Mid thigh clean/ snatch:

Intensity: 60-80% 1RM

Rep range: 2-5 Reps

3.   Other Catching Derivatives

The new 5th edition CSCS book provides a specific rep range and intensity for hang clean and snatch variations as well as pulls from blocks around the knee level.

Intensity: 70-90% 1RM

Rep Range: 2-5 reps

Example Exercises

Clean from blocks at knee level

Snatch from blocks at knee level

Hang Clean

Hang Snatch

These variations take out the first pull that gets the barbell to knee level.

Starting from a hang position can be a good way o teach technique for athletes because it basically ensures hamstring tension at the start of the rep.

When you start from the floor you have to lift your hips enough to get some hamstring tension, but lifting them too much will lead to over relying on the lower back to do all of the extension.

So far, all three of these categories have included a catch position.

That can be beneficial for athletes because the quick reversal of momentum to catch the bar and stand up is a strong stimulus for power.

It's particularly beneficial in the preseason when mesocycles are biasing strength/ power, however you can see olympic lift derivatives programmed in some capacity nearly year round for athletes.

We'll move onto our last category pull derivatives which don't involve a catch.

4. Pulling Derivatives

Pulling derivatives are olympic lift variations that are ballistic and involve projecting the bar up into space without a catch.

There are a few different variations with differing load and rep recommendations.

Each can utilize a snatch or clean grip and is programmed based on %1RM of the full snatch or clean.

Pull from the floor 80-120% 1RM (2-6 reps)

Hang high pull 45-60% 1RM (4-6 reps)

Jump shrug 30-45% 1RM (4-6 reps)

Mid thigh pull; countermovement shrug or hang pull 100-140% 1RM (4-6 reps)

The intent with these exercises needs to be explosive.

Project the bar up into the air.

If we're doing a high pull (up to chest level) weight will be lower than simply ending in a shrug which can utilize loads higher than the power clean 1RM.

If you're studying for the CSCS exam, you need to practice performing and coaching these Olympic lift derivatives.

See how it feels to do a hang pull with 120% of your power clean 1RM.

That will help you understand the programming guidelines.

I hope you learned something!            

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