high weight low rep for heavy compound lifts - you won't gain much weight, but will get a lot stronger.

Focus on deadlift, squats, bench, incline press etc - the compound lifts.

Other exercises that promote "wiry" strength as such, in the gym: cable pulls, kettle bell swings, all the dynamic exercise variations.

Here you can do higher rep and promote strength/power gain again, without weight gain.

There's some good vid's on youtube done by a guy in amsterdam.

He works with Melvin Manhoef, Paul daley, ronnie mann, alot of the mma fighters who's style is mainly based on stand up fighting.

He goes through all the various exercises and routines, well worth a look.