Bad days happen. In this sport, bad weeks, bad months, and possibly, bad years happen. This doesn’t mean progress is completely absent, but there probably isn’t a meaningful amount of it. The competition total floats around the same number, maybe dips, and anything higher seems elusive. Meet after meet, it’s more misses than makes. Strength work isn’t making you stronger, and your body weight is moving in the wrong direction.

No one wants to be in this spot. But if you’re in this long enough, you’ll probably drift into that territory at some point.

So… what now?

What is Momentum?

Merriam-Webster defines momentum as:

“Strength or force gained by motion or by a series of events.”

In training, that “series of events” is usually a string of small wins—consistent reps, well-structured programming, and just enough progress to keep confidence high. In competition, it looks like appropriate attempt selection, making lifts, and ideally, going 6-for-6.

That’s momentum, and figuring out how to create it and sustain it is key for any long-term plan.

Competition is a Reflection of Your Training

When meet day goes well, it feels like magic. When it doesn’t, it can retroactively disfigure the last several months of training. That’s why momentum matters—not just in training, but on the competition platform.

Assuming everyone reading this will hit a lull at some point, let’s talk about how to start turning things around and building one of the most valuable training assets – momentum.

Start With a Clear Goal

The first step is to establish the priority of your training. It could be a variety of adaptations or focuses, something along the lines of:

• Building muscle
  
  
• Increase maximal strength
  
  
• Improve technical efficiency
  

Each goal requires manipulating variables such as frequency, volume, intensity, and exercise selection. For example, if hypertrophy or raw strength is the goal, substituting clean or snatch grip deadlifts for pulls is sensible. Same movement category, but more suitable for the desired adaptation. 

The major takeaway: The first step in creating momentum is to decide what the block is for so you can figure out how to effectively get there.

Exercise Selection: More Isn’t Better, Better Is Better

If the goal is to improve the snatch, then the obvious solution is to snatch, right?

While logical, that’s not always the answer. 

Sometimes the issue isn’t volume of the classic lift – it’s variation. And during stale periods, the right variation in exercise selection can help build momentum. This includes physiological changes (getting stronger, fixing positions) and psychological changes (increasing self-efficacy and rebuilding a positive perception of training).

So what can we change?

• Implements: Barbell → dumbbell → kettlebell, free weight → machines → cables
  
  
• Range of motion: Longer ROM for hypertrophy, reduced ROM for overload and fatigue management
  
  
• Positional Strength: Add pauses at various points during the lifts (e.g., instant of separation, knee, hip)
  
  
• Loading strategy: Deadlift vs. pull, front squat vs. back squat vs Zercher squat, strict press vs Z press vs handstand push up

Building the First Cycle Back

Post-competition is a perfect time to reset. This might look like a hypertrophy or accumulation phase, where we focus on:

• Building work capacity
  
  
• Cleaning up technique
  
  
• Introducing new variations
  

A few go-to tools here:

• Muscle-focused Strategies: Machines, dumbbells, cables – all can be used to maximize the stimulus-to-fatigue ratio of training, an important factor when using high volume barbell lifts for the majority of training
  
  
• Tempo work: Slowed eccentrics or concentrics to improve movement control and enhance the hypertrophic stimulus
  
  
• Pauses or “Stops”: Help build strength at specific joint angles (~15° around the pause point) or eliminate bounce/stretch-shortening effects
  
  
• Higher reps: More total volume with fewer sets and/or weight
  

These methods aren’t just cosmetic – they’re to set up the next cycle that reduces time-under-tension, increases loading, and/or shifts to more specific work.

Moving From General to Specific

Let’s take overhead strength as an example.

• Cycle 1: Strict press (2x/week)
  
  
• Cycle 2: Swap one strict press for push press
  
  
• Cycle 3: Introduce the power jerk on Day One, with push press followed by strict press on Day Two
  

This gradual shift in specificity allows load to increase without sacrificing quality. It also builds momentum because the athlete feels progressive from cycle to cycle (e.g., stronger, bigger, moves better).

One note: reintroducing technical movements cold rarely works. If snatching from the floor hasn’t been trained in months, don’t expect to overload it in Week 1.

Instead, you can:

• Reintroduce it with lower intensities and sparingly (e.g., one day/week, after other work)
  
  
• Focus on positions and bar feel, not weight
  
  
• Increase frequency and load in the following cycle
  

Example:

• Cycle A: Hang snatch focus
  
  
• Cycle B: Light full snatch reintroduced with hang snatch + snatch or power snatch + hang power snatch
  
  
• Cycle C: Full snatch becomes primary lift and load increases

Don’t Blow It on Meet Day

You’ve done the work. You feel good. Training’s been productive. Momentum is on your side.

Meet day comes.

Instead of crashing and burning by poor attempt or warm up selection, choose to take makeable attempts. Go six or six and build confidence competing.

That’s what sets up your next peak – and the one after that.

It May Not Be Sexy, but It Works

You won’t see many highlight reels of 5/2/0 tempo incline bench press. But these are the tools that build momentum when there isn’t any.

Then, when you finally cash in on all your hard work, demand success through good decision making. There are plenty of other meets in the future to lay it on the line, but periods of poor training aren’t it.