I discussed in my article ‘Strength Training for Jiu Jitsu - 9 key concepts’ how to develop the various energy systems when building a strength training program for jiu jitsu and one thing that is really important are the rest intervals you need between sets. Today I want to talk about how much to rest between sets when properly developing power for jiu jitsu, or any sport for that matter.
This study measured the effectiveness of an isolated lumbar extension machine and kettlebell swings and their ability to fatigue the lumbar extensors (lower back muscles), thus showing particular exercises work those muscles.
I feel this has particular relevance in Brazilian Jiu Jitsu (BJJ) because lower back pain can be a common complaint from many BJJ and grappling practitioners. Whether caused by the sport or not, a big factor may be the constant flexion (or bent forward) position you see in the spine when in many positions. Strengthening the lower back once you've recovered from the initial injury could help prevent further problems in this area.