Gym workout in relation to Muay Thai

[evolution182]

Hey guys, I train at my local Muay Thai studio 2 times a week. But I also have a free gym membership as I work at a YMCA. So I will be going to the gym 1 - 2 a week and I'm after a good program in relation to my Thai boxing. I have spoken to my instructor and he told me to reduce the weight and push out the reps with speed as I wont want to put muscle on that will slow me up (Also pointless if I am lifting a weight half a meter in 5 secs).

So other than your own body weight and gravity workouts what do you guys do with the free weights? Does anyone have any good programs to tone up, become and little faster/ powerful and provide a greater endurance?
Also how many sets and reps will you guys recommended for the larger and smaller muscle groups?

Thanks guy

Troy

[Thai Fighter]

I personally never workout in the gym... all I do outside classes consists of body weight exercises and daily 4M runs.

[maestro666]

My Gym training consists of:
Phase 1
50 minutes warm up which includes
Front Splits
Leg Stretches
Hamstring Stretches
Yoga Stretching
Crunches
Leg Raises
Medicine Ball
Phase 2
2 Hour Session
Shadow Kickboxing using 5 pound dumbells
Various Combinations like:
Jab Cross Hook
Hook Cross Cross
Jab Cross Uppercur
Uppercut Hook Hook
Jab Cross Spinning Backfist
Jab Uppercut Cross
Foot Work
Moving:
Foward
Backward
To the sides
Circular walking Drills while throwing jabs
Jab cross Duck Hook
Ducking & Diving Drills
Bobing & Weaving Drills
Elbow Strikes
Downward Elbow
Upward Elbow
Side Elbow
Spinning Elbow
Knee Strikes
Front Knee
Side Knee
Roundhouse Knee
Kicks
Shin Kicks- Leg Kicks
Front Kicks
Side Kicks
Roundhouse Kick
Spinning Back Kick
Front Heel Kick
Combinations using Punching Kicking Elbows & Knee Strikes.
End of Phase 2 I practiice Focus Pads or Sparring.
Phase 3
Powerlifting
Bench Press
Deadlifts
Squats
Tricep Pulldowns
Shoulder Press
Barbell Curls
Calf Raises
Leg Press
Dumbell Curls
Lat Pull Downs
Phase 3 ends with 30 minutes of running up & down Stairs.
I do this entire workout twice a week.