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Given the
recent discussion of Shut Up And Ruck’s strength programming, I thought it might be appropriate to address a few lingering comments.
First, we’re not immune to criticism. It is perfectly reasonable to criticize whenever and whoever you want, even me. Clearly, the anonymity of the internet provides ample license to do so. I’m not infallible and I make at least one mistake every fiscal year. I get downvoted all the time and I recognize that many things that I say are taken as gospel based on my years of providing accurate information. I don’t take this leniency lightly. I’ve earned this gift and I don’t look gift horses in the mouth. I certainly don’t shy away from criticizing others, but I always seek to do so from a position of best intentions of the outcome. But if you think that it’s appropriate to draw conclusions like “He definitely doesn’t know what he’s talking about”, “It violates basic principles”, or my favorite “It looks like he stole this from X, Y, or Z” and you’re basing that on one tiny screenshot of one sample day of one singular domain absent of context of the entirety of the programming then you must be special. I wish I had that sort of clairvoyance.
Second, our programming is not a mistake. Is it aggressive? Absolutely. Is it wrong? Absolutely not. It is deliberate and intentional. A few points to consider:
-The higher percentages and rep ranges occur at the end of each cycle. You don’t start off at the high end, you finish there. The passage cited is 9 weeks post 1RM testing. At a minimum the higher % come 5 weeks after testing. You get stronger and the programming reflects that.
-Just because you’ve never done anything like this doesn’t mean much. We follow the evidence, and the literature clearly indicates that our recommendations are appropriate. Aggressive, but appropriate. Here are 6 sources, including some meta-analyses that bring the body of knowledge to several hundred; there are many more.
Source 1 Source 2 Source 3 Source 4 Source 5 Source 6 Your experience not withstanding, our programming is entirely valid. This is especially true given the other variables. 1) we prioritize intensity and we manifest that through heavy weights 2) you only lift each exercise 2 times in every 5 day cycle - plenty of time for macro recovery 3) you are resting
up to 4 minutes between sets - plenty of time for micro recovery 4) you are only doing 3 lifts in a day and only one for that domain - you aren’t doing 3 sets of barbell bench, then 3 sets of incline, then 3 sets of decline, then some cable cross-overs, then some dumbbell flys, then finishing with some drop sets on the Smith machine. 1 exercise, at maximal intensity. No need to pace yourself. 5) we are seeking to balance strength and endurance. It’s impossible to fully address both simultaneously. There will inevitably be friction. 6) we are seeking to challenge you, not accommodate you. 7) we emphasize self-reflection, data analysis, and agency. If you are struggling to meet the listed criteria then we encourage you to program accordingly. It’s foundational to our approach.
But allow me to let you in on a little secret. Even though we cite no small amount of literature, you can find lots of literature that argues against our programming. In fact, there is so much ‘literature’ out there that you can find supporting information for damn near everything and anything. So, back to my first point, you are welcome to criticize. But you should at least provide some counter-evidence beyond “in my experience”. In the Taxonomy of Information, anecdotal testimony is the least rigorous. We have presented our arguments, you are invited to present yours. Or be a little more graceful in your criticism.
We are well aware of
Prilepin’s optimal reps (for powerlifting), and the
NASM 5 Phase Optimum Performance Training Model (which we follow) and the
NSCA Performance Pyramid (which we follow). We don’t disagree that they are to be well considered. We did a full and complete survey of the information environment. But we stated in our introduction and made available for free our philosophy…we have no interest in preserving the credentialed protectorate of the fitness industry. SFAS is different, so shall the programming be.
Third, we didn’t “steal” another program and stack it on top of our own stuff. That’s not how this works. If you survey all of the programs and methodology out there, you will find a ton of overlap. If you follow established principles and seek consensus, then you end up looking a lot like the other stuff. Did we look at other programs? Yes, dozens of them. Did we steal them? No. The fact that we favor a more intense program that most programs don’t should make this argument moot. This is a serious accusation and should be reserved for the most egregious circumstances. You might not have experience with this type of programming, you might not be familiar with recent literature, and you are only seeing a very minuscule event absent of any of the other programming and ancillary elements.
Fourth, and finally, I want to address the unhinged discussion of cost. We’re particularly sensitive to this topic because we know that our target population skews younger and likely less affluent, so cost matters. And I don’t like calling guys out necessarily, but
u/Certain-Exam-2577 and
u/Potential_Presence67 ? You two can go fuck yourselves. You anonymous peices of shit decided from your castles on top of Mount Holy that we are looking for a “
money grab”? I could have charged hundreds, I could put all of my content behind a paywall, and I could simply pump and dump and walk away to stack cash. But that’s not the case.
What do you two fucking genius economists think would be appropriate for 8 months of daily programming for strength, conditioning, rucking, mental prep, mobility, skills, recovery and much more? We charge 60 dollars. Let’s take a very small survey the prep environment and see where we stack up:
Evoke - 3 months, requires additional programming prerequisites, $65
Performance First - 3 months, $90
18A Fitness - 4 months, $179
Gritty Soldier - 3 months, $30
Mountain Tactical - 12 months, $329
Blue/Green Training - 11 weeks, $129
We’re looking pretty competitive given these numbers. And these are the better programs. We mostly like them (and others) and we have tremendous respect for their creators and coaches. We don’t think they are as good as ours, especially our ruck programming, but they’re in the ballpark. Many guys in this sub have used them and speak highly of them. There are also near endless shit programs out there. AI generated, generic, point-of-sale trash with slick marketing and zero support.
We are a complete program that covers every single domain, and we have well established our expertise for SFAS. But we don’t rely on reputation, we deliver. We research, analyze, synthesize, and present the most comprehensive program out there. For just 60 bucks. Hell, you’ll spend over half that on a blank journal…we’ve recommended
this excellent journal many times. But that’s just a cool journal. Zero programming. So we think we’re not “grabbing” too much.
Our resident pricks go on to say that RUSU wasn’t worth $50. Good thing we only charge $40. And perhaps you’d prefer the 15+ year old, lack-luster competition? They’re in the same price range. They even take a cheap shot at our Muster events as just a ‘wAlK iN tHe wOoDs tHaT yOu cOuLd do for FrEe’ or ‘info you could probably find online’. Our “competition” is $750 and one of the programs isn’t even taught by a military guy, much less a Green Beret. You two retarded laureates haven’t even attended an event, so your opinion is irrelevant.
And I should put a pin in all of this money grab, predatory, grifter talk by reminding them that this is all voluntary. You don’t have to spend a single dime if you don’t want to. Lots of guys don’t do anything extra and they get Selected all the time. But if a guy wants to be compensated for his hard work and another guy wants to allocate the cost of a night out drinking, then maybe your keen criticism could be stymied a bit. I offer plenty of free advice and commentary every day. I note that neither of you provide anything of value.
So, that’s my assessment of the situation. You don’t have to be a part of the conversation, but I thought that I should let you know how I see it. I endlessly tell you about the importance of foot care, so it’s only fair that I weigh in on this important topic. I should note that there was also some very reasoned comments and lots of guys understanding the intent of the programming AND of the program. And the OP reached out via DM and we had a very reasonable and productive discussion. He gets it. And the number of guys commenting is <1% of the number of guys reading the actual full program. I like that guys are passionate about this stuff. If you get 10 Green Berets in a room you’ll get 11 different opinions on damn near every topic. You know what they say about opinions…
Like any other modern teenage I didn't knew much and in knowing the things while growing up, I got addicted to porn, but then I realised that how bad it is!
I was a smart kid but didn't felt it afterwards, then I finally decided to quit and for that used my coding skills to make a program that close the programs showing porn as soon as the porn is displayed on the screen.
And trust we it worked, I have never relapsed since, because I don't have access to it anymore.
I don't really want to sell it, but I have putted in a lots of efforts into it and even if I give it for free it will not be that valuable. But I don't even want that price becomes a issue in self improvement.
So Guys Tell Me What Should Be The Price!!??
Microprocessor, also known as CPU (Central Processing Unit), is an electronic component that plays a central role in the circuit, acting as the "brain" of the system. It is made up of billions of tiny transistors integrated on a single microchip, capable of performing mathematical and logical calculations and processing information quickly and accurately.
Main functions of the microprocessor:
• Execute instructions: The microprocessor receives instructions from the program, decodes and executes them sequentially.
• Data processing: The microprocessor performs mathematical and logical operations on data, transforming information according to the program's requirements.
• System management: The microprocessor coordinates the operation of other components in the circuit, ensuring that the system operates stably and efficiently.
Microprocessor Classification by Function
- General-purpose processors (GPP) are designed to perform a wide variety of tasks.
Central Processing Unit (CPU):
• Function: The "brain" of the computer, responsible for performing mathematical and logical calculations, processing data, and controlling the overall operation of the system.
• Characteristics:
o Multitasking capability: CPUs can perform multiple tasks at the same time, meeting the increasing usage demands of users.
o Compatibility: CPUs are supported by a wide range of operating systems and software, making it easy for users to choose and use.
o High performance: Modern CPUs have very fast processing speeds, meeting the demands of processing intensive tasks such as gaming, video editing, programming, etc.
o Applications: Personal computers, servers, workstations, etc.
o Popular CPU names:
Intel: Core i9, Core i7, Core i5, Core i3, Pentium Gold, Celeron
AMD: Ryzen 9, Ryzen 7, Ryzen 5, Ryzen 3, Athlon
- Application-specific processors (ASPs) are designed to perform a specific task.
Microcontroller (MCU):
• Function: A simple, low-cost microprocessor used in embedded devices such as washing machines, refrigerators, microwaves, etc. MCUs have the ability to perform basic control and data processing tasks.
• Characteristics:
o Low cost: MCUs are cheaper than other types of microprocessors, making them suitable for low-cost applications.
o Power efficiency: MCUs consume less power, making them suitable for mobile and embedded devices.
o Easy to use: MCUs are easier to use and program than other types of microprocessors.
• Applications: Washing machines, refrigerators, microwaves, air conditioners, electronic toys, etc.
• Popular MCU names:
o Microchip: PIC16F88, PIC18F452, PIC24FJ64GB204,..
o STMicroelectronics: STM32F103C8T6, STM32F407VG, STM32L476RG,…
Graphics Processing Unit (GPU)
Function: Specialized in processing complex graphics tasks such as gaming, video editing, 3D graphics design, etc.
Characteristics:
• Powerful graphics performance: GPUs can handle millions of mathematical calculations per second, meeting the high graphics demands of modern applications.
• Video decoding capabilities: GPUs can decode high-quality video, providing a smooth video experience.
• Artificial intelligence support: GPUs are used in artificial intelligence applications such as machine learning, natural language processing, etc.
Applications: Gaming computers, graphics computers, render servers, cryptocurrency mining devices, etc.
Popular GPU names:
• NVIDIA: GeForce RTX 3090, GeForce RTX 3080, GeForce RTX 3070,…
• AMD: Radeon RX 6950 XT, Radeon RX 6900 XT, Radeon RX 6800 XT,…
Digital Signal Processor (DSP)
Function: Specialized in processing audio, video, and other digital signals. DSPs can perform mathematical and logical operations on digital signals quickly and efficiently.
Characteristics:
• Efficient digital signal processing: DSPs are designed to process digital signals with high accuracy and speed.
• Power efficiency: DSPs consume less power than other types of microprocessors, making them suitable for mobile and embedded applications.
• Programmability: DSPs can be programmed to perform various signal processing functions, meeting the diverse needs of users.
Applications: Mobile phones, televisions, digital cameras, medical devices, etc.
Popular DSP names:
• Analog Devices: SHARC ADSP-21489, Blackfin BF561, TigerSHARC ADSP-TS201S,…
• Texas Instruments: C6727, C6713, C6457,…
Network Processing Unit (NPU)
Function: Specialized in processing network tasks such as data transmission, routing, encryption, decryption, etc. NPUs can handle large amounts of network data quickly and efficiently.
Characteristics:
• High processing speed: NPUs can process millions of packets per second, meeting the ever-increasing data transmission demands.
• High energy efficiency: NPUs are designed to optimize power efficiency, helping to minimize operating costs.
• Programmability: NPUs can be programmed to perform various network functions, meeting the diverse needs of users.
Applications: Network devices such as routers, switches, network storage devices, etc.
Popular NPU names:
• Qualcomm: Snapdragon Hexagon 80 DSP, Snapdragon Hexagon 900 DSP,..
• Apple: Neural Engine (A11 Bionic chip and later)
Security Processing Unit (SPU)
Function: Specialized in processing security tasks such as encryption, decryption, authentication, etc. SPUs can perform complex security algorithms quickly and securely.
Characteristics:
• High level of security: SPUs are designed with advanced security features to protect data and systems from cyber threats.
• Powerful performance: SPUs can handle complex security algorithms quickly, meeting the ever-increasing security demands.
• Scalability: SPUs can be scaled to meet the growing security needs of the system.
Applications: Mobile devices, personal computers, servers, Internet of Things (IoT) devices, etc.
Popular SPU names:
• ARM: TrustZone
• NXP: Secure Element
Machine Learning Accelerator (MLU)
Function: Specialized in processing machine learning tasks such as classification, recognition, prediction, etc. MLUs can perform complex mathematical calculations related to machine learning quickly and efficiently.
Characteristics:
• High performance: MLUs can handle complex machine learning algorithms quickly, accelerating machine learning model training and deployment.
• Scalability: MLUs can be scaled to meet the growing machine learning demands of the system.
• Power efficiency: MLUs are designed to optimize power efficiency, helping to minimize operating costs.
Applications: Facial recognition systems, self-driving cars, robots, medical applications, etc.
Popular MLU names:
• Intel: Nervana Neural Network Accelerator
• AMD: MI25 Accelerator
IDEs and Programming Languages for Microprocessors
Choosing the right IDE and programming language for a microprocessor depends on several factors, including the type of microprocessor, the intended use, and the programmer's personal preferences. Here are some suggestions:
Microprocessor Type:
Intel:
• IDE: Visual Studio, Eclipse, Intel Microchip Studio
• Programming languages: C, C++, Assembly
NXP:
• IDE: CodeWarrior, Eclipse, Keil MDK
• Programming languages: C, C++
ARM:
• IDE: Visual Studio Code, Eclipse, Keil MDK, Arm Development Studio
• Programming languages: C, C++, Assembly
Arduino:
• IDE: Arduino IDE
• Programming language: C++ (Arduino)
Popular IDEs and Programming Languages for Microprocessors:
Visual Studio: A powerful IDE that supports multiple programming languages, including C, C++, and C#. Visual Studio is a popular choice for Windows and .NET application development.
Eclipse: A free and open-source IDE that supports multiple programming languages, including Java, C, and C++. Eclipse is a popular choice for Java and Android application development.
Arduino IDE: A free and easy-to-use IDE for Arduino programming. Arduino IDE supports the C++ (Arduino) programming language.
Keil MDK: A powerful IDE for ARM microcontroller programming. Keil MDK supports the C and Assembly programming languages.
Compilers for Microprocessors
Compilers translate programming code into a format that can be understood by a microprocessor. The specific compiler you need will depend on the type of microprocessor you are using. Here are some of the most popular compilers for different microprocessor architectures:
Intel:
• Intel C++ Compiler (ICC): This is a powerful and highly optimized C++ compiler for Intel CPUs. ICC supports many modern features such as C++20, AVX-512, and more.
• Intel Fortran Compiler (IFORT): IFORT is an efficient Fortran compiler for Intel CPUs. It supports many modern Fortran features, including Fortran 2018, OpenMP, and more.
• Intel Assembly Language (NASM): NASM is an assembly language compiler for Intel CPUs. It supports many different Intel architectures, from x86 to x86-64.
ARM:
• GNU Arm Compiler Collection (GCC): GCC is a popular free and open-source C/C++ compiler for ARM CPUs. It supports many modern C/C++ features and many different ARM architectures.
• Arm C Compiler and Integrated Development Environment (Arm IAR): Arm IAR is an integrated development environment (IDE) that provides a powerful C/C++ compiler for ARM CPUs. It supports many advanced features such as static analysis, debugging, and optimization.
• ARM Assembly Language (ARM Assembly): ARM Assembly is the assembly language for ARM CPUs. It supports many different ARM architectures and can be used to write highly efficient code.
Arduino:
• Arduino IDE: The Arduino IDE is a free and open-source integrated development environment (IDE) for Arduino. It includes a C/C++ compiler that is optimized for Arduino boards.
• PlatformIO: PlatformIO is an extension for the Visual Studio Code IDE that provides powerful support for Arduino development. It includes a C/C++ compiler and many other advanced features.
In addition, there are many other compiler tools for different microprocessors, such as:
• Microchip XC8: A C compiler for Microchip's PIC microcontrollers.
• Texas Instruments Code Composer Studio (CCS): An IDE that provides a C/C++ compiler for Texas Instruments' MSP430 and TMS320 microcontrollers.
• Renesas RX Compiler: A C++ compiler for Renesas' RX microcontrollers.
Choosing the Right Compiler:
The choice of the right compiler depends on many factors, including the microprocessor architecture, operating system, features needed, and your personal preferences. Some factors to consider when choosing a compiler include:
• Microprocessor architecture support: Make sure the compiler supports the microprocessor architecture you are using.
• Features: Identify the features you need, such as C/C++ support, performance optimization, debugging, etc.
• Operating system: Choose a compiler that is compatible with the operating system you are using.
• Ease of use: Choose a compiler that has an easy-to-use user interface and comprehensive documentation.
• Community: Consult the programming community for recommendations on suitable compilers.
Notes:
• Some compilers are free and open-source, while others may be paid.
• Some compilers come with an IDE, while others can be used as command-line tools.
• Please refer to the compiler's documentation for detailed usage instructions.
Methods for Programming Microprocessors
To program a microprocessor, you need to use the appropriate tool for that type of CPU. Here are some examples:
Intel CPUs:
• Programmers:
o JTAG: Commonly used for Atmel and Microchip chips.
o ISP: Commonly used for PIC chips.
o In-System Programming (ISP): Some Intel chips support programming directly through the JTAG or SWD port.
• USB Cables:
o USB JTAG Cable: Connects the JTAG programmer to the computer.
o USB ISP Cable: Connects the ISP programmer to the computer.
• Programming Software:
o Intel Flash Programming Tool (IFPT): Used for Intel FPGA and SoC chips.
o Intel Platform Flash Tool (IntelPFT): Used for Intel Atom and Celeron chips.
o Flash Programmer: Supports a variety of Intel chips.
ARM CPUs:
• Programmers:
o JTAG: The most common type for ARM chips.
o SWD: A newer and more efficient programming protocol than JTAG.
o Bootloader: Some ARM chips can be programmed through a bootloader.
• USB Cables:
o USB JTAG Cable: Connects the JTAG programmer to the computer.
o USB SWD Cable: Connects the SWD programmer to the computer.
• Programming Software:
o OpenOCD: Supports a variety of ARM chips.
o STMicroelectronics ST-Link: Used for STM32 chips.
o NXP LPCFlashProgrammer: Used for NXP LPC chips.
Arduino CPUs:
• USB Cable: Arduinos are programmed directly through a USB cable.
• Programming Software:
o Arduino IDE: The integrated development environment (IDE) for Arduino, which includes a built-in programmer.
Other CPUs:
In addition to the types of CPUs listed above, there are many other types of CPUs with their own programming tools. You will need to refer to the CPU manufacturer's documentation for more information.
Programming Software for Microprocessors
There are many different software programs used to program microprocessors, depending on the type of microprocessor and operating system you are using. Here are a few popular examples:
For Intel Microprocessors:
• Intel Flash Programming Tool (IFPT):This is Intel's official tool for programming firmware and flash memory on Intel microprocessors. IFPT is available for Windows, Linux, and macOS.
• Intel HEX Flash Utility:This is a simpler tool for flashing HEX files to Intel microprocessors. HEX Flash Utility is available for Windows.
For NXP (Nexperia) Microprocessors:
• NXP LPCFlashProgrammer: This is NXP's official tool for programming firmware and flash memory on NXP microprocessors. LPCFlashProgrammer is available for Windows, Linux, and macOS.
• OpenOCD:This is an open-source debugger and programmer that supports a variety of microprocessors, including NXP microprocessors. OpenOCD is available for Windows, Linux, and macOS.
For ARM Microprocessors:
• ARM Development Toolchain:ARM provides a free development toolchain that includes a programmer for ARM microprocessors. The ARM Development Toolchain is available for Windows, Linux, and macOS.
• OpenOCD: OpenOCD also supports a variety of ARM microprocessors.
For Arduino:
• Arduino IDE:The Arduino IDE includes a built-in programmer for flashing Arduino boards. The Arduino IDE is available for Windows, Linux, and macOS.
• Avrdude:Avrdude is a command-line tool for flashing AVR microcontrollers, including many of the microcontrollers used on Arduino boards. avrdude is available for Windows, Linux, and macOS.
There are many other programming software options available, depending on your specific needs. You can find more information about programming software on the microprocessor manufacturer's website or by searching online.
Note: Before programming a microprocessor, you must make sure that you have selected the correct software and have the appropriate configuration settings. Using the wrong software or settings can damage your microprocessor.
The microprocessor industry is a dynamic and ever-evolving industry that plays a critical role in the development of modern technology. With continuous advancements, microprocessors will continue to drive innovation in a wide range of fields, from computers and smartphones to automobiles and medical devices. Key trends for the future include:
• Miniaturization: The size of transistors on microprocessors is constantly shrinking, allowing for more transistors to be placed on a chip and improving performance.
• Increased Cores: Many modern microprocessors have multiple processing cores, enabling them to handle multiple tasks simultaneously and improve multitasking performance.
• Specialization: Different types of microprocessors are being designed for specific applications, such as graphics processing units (GPUs) for gaming and video editing, network processing units (NPUs) for networking devices, machine learning processors (MLUs) for artificial intelligence, and 3D processors for graphics rendering.
• 3D Processors: 3D processors will stack multiple layers of transistors on top of each other to increase the number of transistors on a chip and improve performance.
• Quantum Computing Systems: Quantum computers use the principles of quantum mechanics to perform calculations, with the potential to offer far superior performance than traditional computers.
• System-on-Chip (SoC): SoCs integrate various components such as CPUs, GPUs, memory, and peripheral controllers onto a single chip, reducing the size, cost, and power consumption of electronic devices.
• Artificial Intelligence (AI): AI will play a more significant role in designing and optimizing microprocessors, leading to improved performance and energy efficiency.
• New Material-Based Processors: New materials such as graphene and silicon photonics could be used to create faster and more energy-efficient microprocessors.
Many Sources
So I have like a month free as my college will probably start in July or mid of July [not been informed yet] .....so before the college starts I wanted to learn Coding and I came across CS50 courses now I am confused between two courses one of it is called cs for beginners and other is python I am confused that which one i should choose so it will be helpful for me even when college starts??? Please help meeee!!!
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