JCRD

Hey guys need some advice on what muscles i should be working out at the gym to improve my speed and strength for muay thai

I was thinking a 3day split monday wednesday friday

Monday: Arms and Shoulders

Triceps - Tricep Dips and Close Grip Bench Press
Biceps - Dumbel and Barbel Curls
Delts - Side lateral raises, dumbel/barbel military press
Traps - Barbel Shrugs

Wednesday: Chest and Back
Pecs - Incline, Decline, Flat dumbel press
Lats - Lat Pulldowns
Lower Back - weighted hyperextensions

Friday - Legs and Abs
Quads - 45 degree leg press (i HATE squats)
Calves - Standing calf raises
Hamstrings - Rear leg curls

This is the program I am currently planning on doing
Can anyone tell me what are the main muscles used in muay thai so i know what to concentrate on
i wanna do a full body workout so i dont look out of proportion
and i dont think im gonna be competing so i dont mind if i add weight to body parts that i wont use much in muay thai

I dont wanna lose any speed just lean muscle mass and strength

Python

I read an article once on workouts for fighters (I forget which magazine), and it said the best pec excercise was incline dumbbell press. Also, in another article on workouts for fighters, it said to go light weight but very high rep (like 50) and shorten the rest period in between sets. I used to do the split routines like you have posted, but I find, for myself, as a fighter and coach, I prefer to do the whole body 3X's weekly with cardio (run or rope) on the other days in between. I do lighter weight and higher reps (but not always up to 50) and I try to do my Thai workouts on the days that I lift. Doesn't always work that way, but I try.

I have a couple students who do the split routines and have lean muscle mass. They look great, but the fatigue quickly on the bags and pads and sparring.

That is my 2 cents.