One of the most important martial arts training techniques involves building muscle endurance so you can outlast your opponent.
In particular, defensive moves require sustained muscle contractions. Isometric exercises are an effective method for building the muscle stamina that you need to resist submissions on the ground.
Try adding these two isometric exercises to your martial arts workout. In addition to improving your ground fighting ability, they help to build core stability that will enhance your endurance for kicking and punching moves.
Push-away: Start on your back with your knees bent and feet flat on the floor. Raise both legs at once, keeping the knees bent. While lying on your back, place one hand on each knee and push forward with both hands on both knees simultaneously. Hold the position for 6 seconds. You should feel your core muscles contracting. Release and repeat. As you get stronger, gradually extend the number of seconds that you hold the contraction.
Isometric Push-up: It sounds easy, but it isn't. Start in a plank position, with your arms straight. Lower down to a standard push-up position, keeping your elbows bent, your arms tucked against your sides, and your legs straight. Keep your neck in a neutral position and gaze at the floor. Keep your belly pulled in and your hips lifted slightly. Hold for 6 seconds. Release and repeat, and as you get stronger, gradually extend the number of seconds that you hold the position.
During both of these exercises, be sure to focus on the core contraction and think about keeping your tailbone tucked towards your pelvis, to avoid straining your lower back.