I look at
The System as an advanced guide to programming aimed more at coaches, than a "do this" book of programs that would be accessible for most trainees (and even most football coaches without a lot of background in S&C programming). There are some sample programs, but they're really just that, a few samples of what a program based on the principles in the book might look like.
However, Johnny Parker, the co-author of
The System, wrote a previous book that is a much more accessible programming guide and was my introduction to real strength training (planned, progressive, periodized training, using percentages, wave loading, unloading weeks, and so forth, and focusing on big multi-joint lifts, as opposed to random bodybuilding isolation exercises) called
Johnny Parker's Ultimate Weight Training Program. It's out of print, but still may be available used.
Johnny Parker was the New York Giants strength coach under Bill Parcells and this book came out right after the Giants won the Super Bowl in 1986 (the technique demonstration photographs featured Giants players like Phil Simms, Joe Morris, and Jim Burt).
It's a great book because it lays out every lift, set, rep, and session. It starts with a generalized novice program, then high school programs for winter, summer, and in-season, and then college and advanced programs for winter, summer, and in-season, further tailored to different football position groups. Even if you don't play football you can choose a level, position group, and training season that is more of a match for your athletic needs and body type. There's a lot of good practical background information and guidance to go along with the programming, but all the programs are laid out in worksheets, session by session, so there's no real thinking involved. You just have to do the work.
A great book that is sadly overlooked.
www.rdellatraining.com
