# Mixing powerlifting high velocity work. **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [February 20, 2022, 5:06am UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088 "2022-02-20T05:06:02Z")\ **Posts on this page:** 6\ **Page:** 1
**Author:** ![EZgains](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ezgains/32/322_2.png) [@EZgains](https://forum.barbellmedicine.com/u/EZgains)\ **Post date:** [February 20, 2022, 5:06am UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088/1 "2022-02-20T05:06:02Z")
I recently re-read ‘strength is specific‘ and now want to incorporate some high velocity work into my training. I’m getting back into MMA also so I understand that some high velocity work will be beneficial. I have the new general strength and conditioning templates and notice some high velocity EMOM work. But i could’ve swore Jordan posted something about EMOM not being very good for high velocity. Guess my questions are: 1. To work on both getting slow velocity strength and high velocity strength up would the GS&C template be the best option? 2. Has your option changed on EMOM not being the best options for HV work? 3. Wouldn’t it be better to get HV work done at the beginning of the workout to not be so fatigued? Sorry for the long post but appreciate the help. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [February 20, 2022, 3:46pm UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088/2 "2022-02-20T15:46:25Z")
EZG, 1. Yea, that’d be pretty perfect. 2. It’s not the _best_ option with unlimited time and resources, but it’s not bad as long as you can still move the weights quickly. 3. For highest performance, sure. However, developing HV force production while fatigued seems to be pretty important for this application, don’t you think? -Jordan ---
**Author:** ![EZgains](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ezgains/32/322_2.png) [@EZgains](https://forum.barbellmedicine.com/u/EZgains)\ **Post date:** [February 20, 2022, 6:29pm UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088/3 "2022-02-20T18:29:03Z")
The only problem I’m running into is that I train 4 times a week but I guess I could add in another exercise for push,pull,legs on another day? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [February 21, 2022, 5:15pm UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088/4 "2022-02-21T17:15:31Z")
> [@EZgains](#): > > The only problem I’m running into is that I train 4 times a week but I guess I could add in another exercise for push,pull,legs on another day? Why is that a problem? Idk if adding another exercise is necessarily the solution I’d pick over replacing an existing exercise… ---
**Author:** ![EZgains](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ezgains/32/322_2.png) [@EZgains](https://forum.barbellmedicine.com/u/EZgains)\ **Post date:** [February 22, 2022, 5:34pm UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088/5 "2022-02-22T17:34:37Z")
I meant because I workout 4 times a week and the program is 3x a week so I thought I’d add another day. But I understand I’ll stick to the program. Last question, how come no plyos for the HV work? Is their a difference for applications with plyos vs free weights? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [February 23, 2022, 5:50pm UTC](https://forum.barbellmedicine.com/t/mixing-powerlifting-high-velocity-work/12088/6 "2022-02-23T17:50:33Z")
I didn’t explicitly program BW plyometrics or similar in the program because I do not believe most people are conditioned enough to tolerate them AND I don’t believe they offer large, generalized benefits for high velocity force production that cannot be accomplished using other exercises. There are specific applications where these may be useful.