Yes and no. There is nothing wrong with dips and db rows, BUT, for this particular program, push ups and body weight rows are used for shoulder health and injury prevention (by inducing you to do shoulder protraction and retraction.)
Originally Posted by nayr01
So I wouldn't change it if I were you. Or at least, I would not substitute all sets of push ups and bw rows - I would leave some for the aforementioned reasons.
You need to learn and understand the reason and motivation for doing a particular exercise - strength, size, power, health/rehab, etc. Exercises in a program are not wooden blocks on a board that you can replace at random.
Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.
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The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
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