Earned Not Given Olympic Lifting Program
Mattie Rogers
Weightlifting, Olympic Lifting
Coach
Mattie Rogers
**Want to finally improve your lifts? **
Do you want access to a program using the methods and principles that I have learned throughout my career as an elite international competitor in Olympic weightlifting? With over 7 years of coaching at the beginner and intermediate level, I'm excited to share all that I have learned!
If you're committed to putting in the work, join our community on a path toward real progress. You'll get stronger, and more technically sound , week over week, for the next 10 weeks.
You simply need to...
- Show up.
- Put in the work.
- Stick to the plan.
This will be earned, not given.
**I've designed a program that will push you, test you, and empower you to breakthrough training plateaus that have long eluded you. **
If you're new to Oly lifting, scroll to the bottom of this page and jump on the 12-week version of this program so you get access to 2 weeks of intro work that will prepare you for the following 10 weeks in your Olympic lifting journey.
I'm excited to hear about your progress, so tag me and use #earnednotgiven in your posts along the way.
Let's get started today!
Smash Your PRs
You should expect to make 10 Weeks of Progress in your Oly lifts, strength, and accessory movements.
No More Guesswork
Stop guessing what to do or how to do it. Get the benefit of watching me go through each movement so you're in the know.
Real Community to Push You
Training alone or in your garage can be isolating. You'll have access to a real community, all through the app, so you're not by yourself!
Track Progress Along the Way
I'll program in % for you so we'll do the calculation of what you should lift, all based on your maxes. And, we'll track every set, rep, and volume each session along the way.
Features
Programming 4 days per week
Oly lifting, strength, and accessory work to push you and your numbers to places they've never been.
Exercise Video Guidance
Movement videos provided by Mattie to help with technical lifts to provide clarity and guide you through your training.
Community
Even if you're training alone, connect with Mattie and a community of lifters through the message boards.
Delivered through TrainHeroic
Get access to your training through our app, track your progress, and keep all things training in one place!
Equipment
Required
Barbell // Plates // Squat Rack // Bands // Dumbbells/Kettlebells
Recommended
Plyo Box // GHD
Sample Week
Week 1 of 10-week program
Sunday
Day 1
Warmup
A
3 Rounds: 12 Single Leg Glute Bridge Each Side 12 Total Bird Dogs 5 Cat/Camels 10 Banded Walks Each Direction
B
1 Pull To Hold + 2 Dip Snatch
3 x 3 @ 60 %
C
Snatch
3, 3, 3, 2, 2, 2, 1, 1, 1 @ 65, 65, 65, 70, 70, 70, 74, 74, 74 %
D
1 Pull to Hold + Low Hang Clean + Clean + Jerk
4 x 4 @ 65, 70, 73, 76 %
E
3 Position Snatch Deadlift
3 x 6 @ 80 %
F
Pause FS + FS
5 x 6 @ 60 %
G
Banded Dead Bugs
3 x 16
H
Box Jumps
5 x 3
I
Single Arm Tempo DB Press
3 x 8
J
KB Plank Drag Throughs
3 x 0:30
Monday
Day 2
Warmup
A
3 Rounds: 30 Sec Butchers Block 20 Sec Shoulder "Door Frame" Stretch Each Side 6 Tempo Air/Goblet Squat (5 Sec Down, 5 Sec At Bottom, 5 Sec Up) 8 Single Leg Step Up With 3 Sec Eccentric (Each)
B
3 Position Power Snatch
5 x 3 @ 65, 65, 70, 70, 70 %
C
Slow Floating Power Clean + Power Jerk + Jerk Pause In Split
4 x 3 @ 65, 70, 73, 75 %
D
Tempo Clean Deadlifts
3 x 5 @ 80 %
E
Push Press
5, 5, 5, 3, 3, 3 @ 65, 65, 65, 70, 70, 70 %
F
Single Leg Lunge To Hop
3 x 5
G
Quadrouped Crawls
3 x 10
H
Half Kneeling KB Bottom Up Hold
3 x 30
I
Single Arm KB L Crunch
3 x 10
J
Unilateral Farmers Carry
3 x 20
Wednesday
Day 3
Warmup
A
3 rounds: 15 banded clamshells (each side) 15 Banded rows 8 reverse lunge to step up + squeeze 5 squat jumps
B
2 Snatch Pause At Knee + 1 Snatch Pause In Catch
5 x 3 @ 65, 65, 70, 70, 70 %
C
Clean Pause At Knee + Clean + Jerk
5 x 3 @ 65, 65, 68, 68, 70 %
D
Deficit Clean Pull + Controlled Eccentric
4 x 3 @ 80 %
E
2 Snatch Balance + 1 Slow OHS
5 x 3 @ 65, 68, 70, 70, 70 %
F
Back Squat
10, 10, 10, 5, 5, 5 @ 60, 60, 60, 65, 65, 65 %
G
Sotts Press
4 x 5
H
Wall Sit + Unilateral KB Front Rack Hold
4 x 30
I
Back Extensions + Plate in Hand
3 x 12
J
Rear Foot Elevated Single Arm/Single Leg DB RDL
3 x 10
K
Seated Banded Ham Curls
5 x 15
L
Static Glute Bridge + Band Around Knees
3 x 20
Thursday
Day 4
Warmup
A
3 rounds: 8 Cossack to sit total (4 each side) 6 squat + hip internal rotations 10 hollow to super mans total 15 glute bridge + 10 second hold at top of last
B
Snatch
8 x 2 @ 70, 70, 70, 73, 73, 73, 75, 75 %
C
Clean & Jerk
6 x 1 @ 70, 70, 70, 75, 75, 75 %
D
Deficit Snatch Pulls
3 x 5 @ 83 %
E
Tempo Front Squat
5 x 4 @ 65 %
F
Strict Press
4 x 6
G
Strict Pull Ups
3 x MAX
H
Strict Toes To Bar
3 x MAX
I
Filly Z Press
3 x 10
J
DB Bulgarian Split Squats
3 x 12
K
Russian KB Swing
3 x 8
L
Wall Handstand Holds
3 x 30
Coach
Mattie Rogers
Mattie Rogers
Team USA Weightlifting (69/71kg)🇺🇸 You must sacrifice yourself in order to achieve greatness. BS in Sport & Exercise Science/Kinesiology 2020 Pan American Champion 2021 Olympian 87kg
Lift Like an Olympian
This is earned, not given. Only you can do the work to reap the rewards. Commit to crushing PR's and improving your technique today!
Get Earned Not Given Olympic Lifting Program
FAQs
When do I take rest days/how do I plan my rest days?
Do I have
 to rest on my rest days?
What if I don’t have the equipment f
or accessories?
What if something hurts?
What if I am missing lifts?

What if I miss on my last attempt for a movement?
What if everything feels too heavy?
What 
if everything feels too light?

How do I find my baseline/working max?
My top sets felt so good and easy, do I go up?
When can I use straps?

Do I need lifting apparel accessories (ie belt, wraps, sleeves, etc)?
Can I do this with other programming?

How long will each session take?

Should I hookgrip? What if it hurts?

Where exactly are the hang positions?



What is a taper?
What is a Back off?
Do I HAVE TO do the warm up and accessory work?
Can you tell me about the program's progression?
More on the program's progression...
A little more on the program's progression!
What is the difference between this and the beginner program?
Any other differences between the programs?
Do I need to have lifting experience to do this program?
Would you recommend this program for me?
When do I take rest days/how do I plan my rest days?
Do I have
 to rest on my rest days?
What if I don’t have the equipment f
or accessories?
What if something hurts?
What if I am missing lifts?

What if I miss on my last attempt for a movement?
What if everything feels too heavy?
What 
if everything feels too light?

How do I find my baseline/working max?
My top sets felt so good and easy, do I go up?
When can I use straps?

Do I need lifting apparel accessories (ie belt, wraps, sleeves, etc)?
Can I do this with other programming?

How long will each session take?

Should I hookgrip? What if it hurts?

Where exactly are the hang positions?



What is a taper?
What is a Back off?
Do I HAVE TO do the warm up and accessory work?
Can you tell me about the program's progression?
More on the program's progression...
A little more on the program's progression!
What is the difference between this and the beginner program?
Any other differences between the programs?
Do I need to have lifting experience to do this program?
Would you recommend this program for me?
Unless lifting IS your job, rest days are usually more or less catered around your
 work/life schedule. Is there a day that is just too jam packed to effectively get a good training
session in? That would be a great day for a rest day. Otherwise, try to sti
ck to a regular weekly 
schedule,
Technically, no. You can do whatever you would like outside of your 4 sessions of lifting.
 However, to get the most out of a lifting program, it is advantageous to at least do minimal
 strenuous physical activity on your off days
 so that you can adequately recover before your 
next session.
If you do not have access to KB/DB’s, you can use bands
 and/or various change plates. You may have to get creative! If there is
something you truly cannot do with what you have, feel free to
search similar movements and
 swap them out. Doing something is always better than doing nothing,
You can always make adjustments to the program to work around a pain or an injury.
 Please spea
k with your doctor first and consult them for what is best for you individually.
General rule of thumb is if you miss something tw
ice in a row, you need to move down 
to a number you KNOW you can make. We never want to train misses; what we train becomes
 habit. The only exception is if it is a PR lift and each attempt is closer than the last.
We never want to end on
 a miss! Always go back down and end on a nice solid make before moving on for the day.
 IF YOU ARE MISSING EARLIER IN YOUR WORK SETS: make adjustments as necessary to MAKE
 your work sets. 

Well.... It is weightlifting, things are heavy. is your “working max” accurate and recent? Is it t based on a number yo
u haven’t done for years? If
 you are making your lifts and it feels heavy, that’s okay. If you are missing your lifts 
because it feels impossible, then adjust your max.
In the earlier weeks of the program, things should feel pretty light! We are learning and
 refining technique, which must be done at lighter weights. As we get into the later
 weeks with percentages nearing the 90’s, if things still
 feel too light, you may need to adjust your baseline/working max.

Your baseline/working max is the max you’ve lifted for that movement or a related
 movement
. Complexes will always be based on the main movements max, for example:
 A pull + low hang clean + front squat + jerk complex would be based on your 1RM CLEAN.

If your top sets for the day feel amazing, you CAN add up to 2 extra sets when the top
 sets are singles (i.e. 
in the later weeks of the program). You don’t want to be maxing out in the
 early weeks of the program or adding too many additional sets at any point.
Generally, straps can be used on pulls or some hang work.
 You do not want to use them 
all the time and become reliant on them. If you have a badly torn hand, straps can be used to
 accommodate that while it heal
s. NEVER use straps on any clean movements
No, you don’t NEED to use any of these things, it is 100% personal preference. General
 rule of thumb is, if you don’t feel like you need to 
use it for support purposes, then don’t!
Absolutely, just be mindful of
 your recovery. If you feel one of your activities is suffering,
 it may be time to back off one or the other. You can only do so much before it becomes TOO 
much.
Session length varies greatly person to person. Each sessions should take anywhere from
 60
-
90 minutes depending on the person, with some taking less time and some taking more 
time.
Yes, always yes. The only way to get to a point of it no longer hurting is to keep
 practicing with it. Make sure you
 are not death gripping the bar, just wrapping the fingers 
around the thumb securely enough to hold on.
High hang: mid
-
top of your thigh. NOT a dip position.

Mid hang: Mid thigh
-
mid knee.

Low hang: Bottom of knee 
cap
-
mid shin .

“Floating”: 1” above the floor
A taper is a LARGE reduction in intensity and volume to prepare you to peak in a
 competition. There is a significant decrease in overall workload that gradually decreases over a 
set amount of time, normally 4
-
7 days, to allow for recovery before a day of maximal, peak
performance.

A back off is also a reduction in intensity and volume, but it is not as drastic as a taper. A back off gives your body time to recover while still giving it adequate stimulus so that 
you can essentially pick back up where you left off after the week.
No, you don’t HAVE
 TO do anything, but if you'd like to get the most out of this
 program, then it is highly, highly recommended that you do all warm up and 
accessory work. It is monotonous, boring and repetitive, but it adds up and helps with things you cannot fix with lifting alone.
It is no secret that lifting programs can seem repetitive and “boring”. This is absolutely
 necessary to make meaningful changes to technique, as you cannot expect to become better at
 any single thing by doing something new and different every week.
This program is the most
 basic form of progression; starting at higher reps and lower weight as we refine technical
 movements, then moving into fewer reps at higher weights and less lengthy versions of the
 complexes you worked so hard to make technically correct 
in the earlier weeks.
You'll see your week-to-week progress very clearly, as well as point out obvious areas of weakness. By the end of th
e program you get to test your work with multiple days of
 heavier singles and then a max week
The two week extension was created for those who
 have some experience with the lifts, but have never done a program before, haven’t trained regularly in a while or someone who
 just feels nervous or like they need a little bit more of an intro before diving into this 
program.
The two extra weeks walk you through lighter positional work and only focus on one main 
lift a day for half of the week. It is a great place to start if you don’t “feel ready” to do a full
 program, as you’ll be more than ready after the two weeks are over! The remaining 10 weeks are
 identical.
This program was developed with beginners in mind. It is recommended that you have
 some lifting experience prior to starting this program, but it can be done with n
o 
experience + the two-week beginner extension.
If you know what a snatch and CJ are, and have 
tried them at some point in your life, you should have no problem understanding this program.
 Every movement has a demo video attached. If you are not a 
beginner, start with this program. Truly,
 this program can be for any level lifter.



Unless lifting IS your job, rest days are usually more or less catered around your
 work/life schedule. Is there a day that is just too jam packed to effectively get a good training
session in? That would be a great day for a rest day. Otherwise, try to sti
ck to a regular weekly 
schedule,
Technically, no. You can do whatever you would like outside of your 4 sessions of lifting.
 However, to get the most out of a lifting program, it is advantageous to at least do minimal
 strenuous physical activity on your off days
 so that you can adequately recover before your 
next session.
If you do not have access to KB/DB’s, you can use bands
 and/or various change plates. You may have to get creative! If there is
something you truly cannot do with what you have, feel free to
search similar movements and
 swap them out. Doing something is always better than doing nothing,
You can always make adjustments to the program to work around a pain or an injury.
 Please spea
k with your doctor first and consult them for what is best for you individually.
General rule of thumb is if you miss something tw
ice in a row, you need to move down 
to a number you KNOW you can make. We never want to train misses; what we train becomes
 habit. The only exception is if it is a PR lift and each attempt is closer than the last.
We never want to end on
 a miss! Always go back down and end on a nice solid make before moving on for the day.
 IF YOU ARE MISSING EARLIER IN YOUR WORK SETS: make adjustments as necessary to MAKE
 your work sets. 

Well.... It is weightlifting, things are heavy. is your “working max” accurate and recent? Is it t based on a number yo
u haven’t done for years? If
 you are making your lifts and it feels heavy, that’s okay. If you are missing your lifts 
because it feels impossible, then adjust your max.
In the earlier weeks of the program, things should feel pretty light! We are learning and
 refining technique, which must be done at lighter weights. As we get into the later
 weeks with percentages nearing the 90’s, if things still
 feel too light, you may need to adjust your baseline/working max.

Your baseline/working max is the max you’ve lifted for that movement or a related
 movement
. Complexes will always be based on the main movements max, for example:
 A pull + low hang clean + front squat + jerk complex would be based on your 1RM CLEAN.

If your top sets for the day feel amazing, you CAN add up to 2 extra sets when the top
 sets are singles (i.e. 
in the later weeks of the program). You don’t want to be maxing out in the
 early weeks of the program or adding too many additional sets at any point.
Generally, straps can be used on pulls or some hang work.
 You do not want to use them 
all the time and become reliant on them. If you have a badly torn hand, straps can be used to
 accommodate that while it heal
s. NEVER use straps on any clean movements
No, you don’t NEED to use any of these things, it is 100% personal preference. General
 rule of thumb is, if you don’t feel like you need to 
use it for support purposes, then don’t!
Absolutely, just be mindful of
 your recovery. If you feel one of your activities is suffering,
 it may be time to back off one or the other. You can only do so much before it becomes TOO 
much.
Session length varies greatly person to person. Each sessions should take anywhere from
 60
-
90 minutes depending on the person, with some taking less time and some taking more 
time.
Yes, always yes. The only way to get to a point of it no longer hurting is to keep
 practicing with it. Make sure you
 are not death gripping the bar, just wrapping the fingers 
around the thumb securely enough to hold on.
High hang: mid
-
top of your thigh. NOT a dip position.

Mid hang: Mid thigh
-
mid knee.

Low hang: Bottom of knee 
cap
-
mid shin .

“Floating”: 1” above the floor
A taper is a LARGE reduction in intensity and volume to prepare you to peak in a
 competition. There is a significant decrease in overall workload that gradually decreases over a 
set amount of time, normally 4
-
7 days, to allow for recovery before a day of maximal, peak
performance.

A back off is also a reduction in intensity and volume, but it is not as drastic as a taper. A back off gives your body time to recover while still giving it adequate stimulus so that 
you can essentially pick back up where you left off after the week.
No, you don’t HAVE
 TO do anything, but if you'd like to get the most out of this
 program, then it is highly, highly recommended that you do all warm up and 
accessory work. It is monotonous, boring and repetitive, but it adds up and helps with things you cannot fix with lifting alone.
It is no secret that lifting programs can seem repetitive and “boring”. This is absolutely
 necessary to make meaningful changes to technique, as you cannot expect to become better at
 any single thing by doing something new and different every week.
This program is the most
 basic form of progression; starting at higher reps and lower weight as we refine technical
 movements, then moving into fewer reps at higher weights and less lengthy versions of the
 complexes you worked so hard to make technically correct 
in the earlier weeks.
You'll see your week-to-week progress very clearly, as well as point out obvious areas of weakness. By the end of th
e program you get to test your work with multiple days of
 heavier singles and then a max week
The two week extension was created for those who
 have some experience with the lifts, but have never done a program before, haven’t trained regularly in a while or someone who
 just feels nervous or like they need a little bit more of an intro before diving into this 
program.
The two extra weeks walk you through lighter positional work and only focus on one main 
lift a day for half of the week. It is a great place to start if you don’t “feel ready” to do a full
 program, as you’ll be more than ready after the two weeks are over! The remaining 10 weeks are
 identical.
This program was developed with beginners in mind. It is recommended that you have
 some lifting experience prior to starting this program, but it can be done with n
o 
experience + the two-week beginner extension.
If you know what a snatch and CJ are, and have 
tried them at some point in your life, you should have no problem understanding this program.
 Every movement has a demo video attached. If you are not a 
beginner, start with this program. Truly,
 this program can be for any level lifter.



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