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⚾️ 𝐌𝐄𝐃𝐈𝐂𝐈𝐍𝐄 𝐁𝐀𝐋𝐋 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄𝐒 | Georgia Southern Baseball A semester recap of all of the medicine ball variations. Here’s how we program them: 📈 Max intensities +100% 🧭Thrown in different planes, vectors, & positions ⬇️ Lower reps between 2-5 ⬇️ Sets range from 3-4

Hunter Lakey

1,568 subscribers

58,886 görüntüleme • 1 yıl önce •via X (Twitter)

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South Georgia Huskies Baseball profil fotoğrafı

South Georgia Huskies Baseball1 yıl önce

@GSAthletics_BSB @BlancatoSam @_TylerOwens_ @AJ_Battisto @joshminjarez13 Need to get with you coach. Love what you doing

Luis LL Lopez profil fotoğrafı

Luis LL Lopez1 yıl önce

@GSAthletics_BSB @BlancatoSam @_TylerOwens_ @AJ_Battisto @joshminjarez13 GREAT post right here! Like it! 🙏🏼🙌🏼👊🏼

Trace Steffen profil fotoğrafı

Trace Steffen1 yıl önce

@GSAthletics_BSB @BlancatoSam @_TylerOwens_ @AJ_Battisto @joshminjarez13 Curious… what weight are those red meds? 8, 10, 12? Those dudes are moving them fast. I wonder if our guys tend to want to toss too much weight. Like 14s abs 16s.

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Speed & Power Workout W/College Baseball Players A1. Medicine Ball Throws for Distance Backward Overhead x 5 reps Forward Scoop Toss x 5 reps Forward Chest Pass x 5 reps B1. 5-Fold Broad Jumps 3x5 C1. Hill Sprint 8x10 yards D1. Hill Sprint 6x20 yards E1. Medicine Ball Scoop Toss + Chase x 4 runs Give this workout a try and let me know what you guys think! If you’re looking for more workouts like this grab my off-season training program (link in bio). I designed this program specifically for baseball players. This program is 20 weeks long covering 4 training blocks all of which are crafted to improve your strength, speed, and power! Click the link in my bio and check it out!

Speed & Power Workout W/College Baseball Players A1. Medicine Ball Throws for Distance Backward Overhead x 5 reps Forward Scoop Toss x 5 reps Forward Chest Pass x 5 reps B1. 5-Fold Broad Jumps 3x5 C1. Hill Sprint 8x10 yards D1. Hill Sprint 6x20 yards E1. Medicine Ball Scoop Toss + Chase x 4 runs Give this workout a try and let me know what you guys think! If you’re looking for more workouts like this grab my off-season training program (link in bio). I designed this program specifically for baseball players. This program is 20 weeks long covering 4 training blocks all of which are crafted to improve your strength, speed, and power! Click the link in my bio and check it out!

Alex Simone

33,922 görüntüleme • 10 ay önce

Matthew Mansbery | IF/OF | 2026 | OH Canes Midwest All the swings I have from this fall. Athletic 6-3/180. Fundamental swing, moves the baseball & will drive the ball to all fields. 5 XBH in Jupiter. Traits of a pot. ‘26 #MLBDraft prospect. 4-year: Michigan Baseball Matthew Mansbery

Matthew Mansbery | IF/OF | 2026 | OH Canes Midwest All the swings I have from this fall. Athletic 6-3/180. Fundamental swing, moves the baseball & will drive the ball to all fields. 5 XBH in Jupiter. Traits of a pot. ‘26 #MLBDraft prospect. 4-year: Michigan Baseball Matthew Mansbery

Blaine Peterson

22,339 görüntüleme • 10 ay önce

A survey of Olympic sprint and jump coaches asked them what they do in the weight room. Here’s what they prescribed most (Loturco et al) 1. Squats and variations — 100% 2. Olympic lifts and derivatives — 100% 3. Ballistic exercises — 47% 4. Hip thrust — 26% 5. Lunge — 21

A survey of Olympic sprint and jump coaches asked them what they do in the weight room. Here’s what they prescribed most (Loturco et al) 1. Squats and variations — 100% 2. Olympic lifts and derivatives — 100% 3. Ballistic exercises — 47% 4. Hip thrust — 26% 5. Lunge — 21

Fred Duncan

34,487 görüntüleme • 4 ay önce

Before Final #Euro2024 #ESPENG I chose some interesting tactical solutions from different matches used by the Spanish National Team. 🇪🇸 How they create and use space, how they use positional superiority in low and middle build up phase of game, how they rotate positions. small games 2v1, 3v2. A lot of video from tactical cam. 🇪🇸 1-4-3-3 🆚 🇭🇷 1-4-3-3 (1-4-1-4-1) 🇮🇹 1-4-3-3 (high press man to man) 🇬🇪 1-5-3-2 (usually low press) 🇩🇪 1-4-2-3-1 (man to man press) 🇫🇷 1-4-3-3 (1-4-1-4-1 / low 1-4-5-1) Film has over 11 minutes. (Link to full video - better quality) ⬇️ Feel free to like, share and comment 🤝 LiveTag.Pro

Before Final #Euro2024 #ESPENG I chose some interesting tactical solutions from different matches used by the Spanish National Team. 🇪🇸 How they create and use space, how they use positional superiority in low and middle build up phase of game, how they rotate positions. small games 2v1, 3v2. A lot of video from tactical cam. 🇪🇸 1-4-3-3 🆚 🇭🇷 1-4-3-3 (1-4-1-4-1) 🇮🇹 1-4-3-3 (high press man to man) 🇬🇪 1-5-3-2 (usually low press) 🇩🇪 1-4-2-3-1 (man to man press) 🇫🇷 1-4-3-3 (1-4-1-4-1 / low 1-4-5-1) Film has over 11 minutes. (Link to full video - better quality) ⬇️ Feel free to like, share and comment 🤝 LiveTag.Pro

Tomasz Byszko

51,908 görüntüleme • 2 yıl önce

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

40,996 görüntüleme • 4 ay önce

The most difficult hop (at all levels) is the “long in-between hop,” 5 Keys: 1. Get on plane / Stay on plane 2. Work from the ground up 3. Lengthen hop with hands & ft 4. Keep ft moving 5. Field ball outside of body Trosky365 is now available on iOS and Android!

The most difficult hop (at all levels) is the “long in-between hop,” 5 Keys: 1. Get on plane / Stay on plane 2. Work from the ground up 3. Lengthen hop with hands & ft 4. Keep ft moving 5. Field ball outside of body Trosky365 is now available on iOS and Android!

Trosky

28,720 görüntüleme • 11 ay önce

🚨AI Agent Patrols procurement logs for waste in Georgia Department of Government Efficiency. We made a demo for the great Brian Kemp. 1) Agent captures contracts from GA procurement site. 2) Analyzes & allows you to talk to the ai. 3) “Look for inefficient use of state budgets”. 4) It finds them 🤯

🚨AI Agent Patrols procurement logs for waste in Georgia Department of Government Efficiency. We made a demo for the great Brian Kemp. 1) Agent captures contracts from GA procurement site. 2) Analyzes & allows you to talk to the ai. 3) “Look for inefficient use of state budgets”. 4) It finds them 🤯

Robert J Salvador

37,665 görüntüleme • 1 yıl önce

The most popular ball screen action from the U17 World Cup Exchange - Step-Up 6 clips of 6 different teams running their own version of the action with different wrinkles + results. Clip 1 Australia: Baseline Overload - Short Roll Clip 2 Türkiye: High Pull/Shake - Vs. Drop Clip 3 Serbia: Reject - Cut + Slide Clip 4 France: Early 2 Side Advantage Clip 5 Lithuania: Vs. Zone Clip 6 Slovenia: Reject Vs. No Rim Protection More of this in detail below⬇️

The most popular ball screen action from the U17 World Cup Exchange - Step-Up 6 clips of 6 different teams running their own version of the action with different wrinkles + results. Clip 1 Australia: Baseline Overload - Short Roll Clip 2 Türkiye: High Pull/Shake - Vs. Drop Clip 3 Serbia: Reject - Cut + Slide Clip 4 France: Early 2 Side Advantage Clip 5 Lithuania: Vs. Zone Clip 6 Slovenia: Reject Vs. No Rim Protection More of this in detail below⬇️

Caden Hoffman

46,449 görüntüleme • 1 ay önce

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

Y A V

1,280,216 görüntüleme • 5 ay önce

2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇

2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇

Pat Basil

45,956 görüntüleme • 2 yıl önce

[Self-Attention] by Hand ✍️ Self-attention is what enables LLMs to understand context. How does it work? This exercise demonstrates how to calculate a 6-3 attention head by hand. Note that if we have two instances of this, we get 6-6 attention (i.e., multi-head attention, n=2). -- 𝗚𝗼𝗮𝗹 -- Transform [6D Features 🟧] to [3D Attention Weighted Features 🟦] -- 𝗪𝗮𝗹𝗸𝘁𝗵𝗿𝗼𝘂𝗴𝗵 -- [1] Given ↳ A set of 4 feature vectors (6-D): x1,x2,x3,x4 [2] Query, Key, Value ↳ Multiply features x's with linear transformation matrices WQ, WK, and WV, to obtain query vectors (q1,q2,q3,q4), key vectors (k1,k2,k3,k4), and value vectors (v1,v2,v3,v4). ↳ "Self" refers to the fact that both queries and keys are derived from the same set of features. [3] 🟪 Prepare for MatMul ↳ Copy query vectors ↳ Copy the transpose of key vectors [4] 🟪 MatMul ↳ Multiply K^T and Q ↳ This is equivalent to taking dot product between every pair of query and key vectors. ↳ The purpose is to use dot product as an estimate of the "matching score" between every key-value pair. ↳ This estimate makes sense because dot product is the numerator of Cosine Similarity between two vectors. [5] 🟨 Scale ↳ Scale each element by the square root of dk, which is the dimension of key vectors (dk=3). ↳ The purpose is to normalize the impact of the dk on matching scores, even if we scale dk to 32, 64, or 128. ↳ To simplify hand calculation, we approximate [ □/sqrt(3) ] with [ floor(□/2) ]. [6] 🟩 Softmax: e^x ↳ Raise e to the power of the number in each cell ↳ To simplify hand calculation, we approximate e^□ with 3^□. [7] 🟩 Softmax: ∑ ↳ Sum across each column [8] 🟩 Softmax: 1 / sum ↳ For each column, divide each element by the column sum ↳ The purpose is normalize each column so that the numbers sum to 1. In other words, each column is a probability distribution of attention, and we have four of them. ↳ The result is the Attention Weight Matrix (A) (yellow) [9] 🟦 MatMul ↳ Multiply the value vectors (Vs) with the Attention Weight Matrix (A) ↳ The results are the attention weighted features Zs. ↳ They are fed to the position-wise feed forward network in the next layer.

[Self-Attention] by Hand ✍️ Self-attention is what enables LLMs to understand context. How does it work? This exercise demonstrates how to calculate a 6-3 attention head by hand. Note that if we have two instances of this, we get 6-6 attention (i.e., multi-head attention, n=2). -- 𝗚𝗼𝗮𝗹 -- Transform [6D Features 🟧] to [3D Attention Weighted Features 🟦] -- 𝗪𝗮𝗹𝗸𝘁𝗵𝗿𝗼𝘂𝗴𝗵 -- [1] Given ↳ A set of 4 feature vectors (6-D): x1,x2,x3,x4 [2] Query, Key, Value ↳ Multiply features x's with linear transformation matrices WQ, WK, and WV, to obtain query vectors (q1,q2,q3,q4), key vectors (k1,k2,k3,k4), and value vectors (v1,v2,v3,v4). ↳ "Self" refers to the fact that both queries and keys are derived from the same set of features. [3] 🟪 Prepare for MatMul ↳ Copy query vectors ↳ Copy the transpose of key vectors [4] 🟪 MatMul ↳ Multiply K^T and Q ↳ This is equivalent to taking dot product between every pair of query and key vectors. ↳ The purpose is to use dot product as an estimate of the "matching score" between every key-value pair. ↳ This estimate makes sense because dot product is the numerator of Cosine Similarity between two vectors. [5] 🟨 Scale ↳ Scale each element by the square root of dk, which is the dimension of key vectors (dk=3). ↳ The purpose is to normalize the impact of the dk on matching scores, even if we scale dk to 32, 64, or 128. ↳ To simplify hand calculation, we approximate [ □/sqrt(3) ] with [ floor(□/2) ]. [6] 🟩 Softmax: e^x ↳ Raise e to the power of the number in each cell ↳ To simplify hand calculation, we approximate e^□ with 3^□. [7] 🟩 Softmax: ∑ ↳ Sum across each column [8] 🟩 Softmax: 1 / sum ↳ For each column, divide each element by the column sum ↳ The purpose is normalize each column so that the numbers sum to 1. In other words, each column is a probability distribution of attention, and we have four of them. ↳ The result is the Attention Weight Matrix (A) (yellow) [9] 🟦 MatMul ↳ Multiply the value vectors (Vs) with the Attention Weight Matrix (A) ↳ The results are the attention weighted features Zs. ↳ They are fed to the position-wise feed forward network in the next layer.

Tom Yeh

101,010 görüntüleme • 2 yıl önce

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump

Gerry DeFilippo

38,919 görüntüleme • 1 yıl önce

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 görüntüleme • 5 ay önce

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

49,107 görüntüleme • 19 gün önce

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 görüntüleme • 1 yıl önce

In 2019, I was rushed to the ER after tearing a muscle in my lower back. Then, I met Tim Tebow's Physical Therapist and now I can deadlift 500 lbs for 7 reps. Here's the 8-minute at-home routine he taught me to cure my lower back pain: 1. Cat Cows 2. Dead Bugs 3. Bird Dogs 4. Psoas Stretch 5. Piriformis Stretch 6. Side Bend 7. Side Crunch 8. Pallof Press 9. Single Leg Pallof Press 10. Anti-rotation Pallof Press 11. Single Leg Glute Bridge 12. Hip stability medicine ball Bookmark this post to cure your lower back pain so it stops getting in the way of your hobbies, activities, and quality of life.

In 2019, I was rushed to the ER after tearing a muscle in my lower back. Then, I met Tim Tebow's Physical Therapist and now I can deadlift 500 lbs for 7 reps. Here's the 8-minute at-home routine he taught me to cure my lower back pain: 1. Cat Cows 2. Dead Bugs 3. Bird Dogs 4. Psoas Stretch 5. Piriformis Stretch 6. Side Bend 7. Side Crunch 8. Pallof Press 9. Single Leg Pallof Press 10. Anti-rotation Pallof Press 11. Single Leg Glute Bridge 12. Hip stability medicine ball Bookmark this post to cure your lower back pain so it stops getting in the way of your hobbies, activities, and quality of life.

Gabe Pluguez

489,263 görüntüleme • 2 yıl önce

Taking ~2 grams/day of fish oil is enough to move most people from a low omega-3 index (~4%) to the optimal range (~8%), with major benefits: • ~90% lower risk of sudden cardiac death • ~5-year increase in life expectancy (at higher omega-3 index levels) • Lower risk of dementia and other neurodegenerative disease • ~30% reduced heart attack risk (VITAL study) • ~25% fewer adverse cardiac events (REDUCE-IT trial) Concerns about “oxidized fish oil” are often overstated Quality definitely matters, but the bigger risk is not getting enough omega-3s at all

Taking ~2 grams/day of fish oil is enough to move most people from a low omega-3 index (~4%) to the optimal range (~8%), with major benefits: • ~90% lower risk of sudden cardiac death • ~5-year increase in life expectancy (at higher omega-3 index levels) • Lower risk of dementia and other neurodegenerative disease • ~30% reduced heart attack risk (VITAL study) • ~25% fewer adverse cardiac events (REDUCE-IT trial) Concerns about “oxidized fish oil” are often overstated Quality definitely matters, but the bigger risk is not getting enough omega-3s at all

FoundMyFitness Clips

171,314 görüntüleme • 7 ay önce

Zoom Offense Actions - Why Use the Zoom! - 3 Zoom Reads - 2 Zoom Variations - 3 Counters to Defensive Adjustments - 4 Sets Using Zoom Action - 2 Zoom Out of Bounds Plays "Reply" below if you'd like the FREE PDF of Zoom Offense Breakdown Drills! The Zoom action creates large gaps for the dribble drive and creates indecision for the defense, which are keys to a successful offense. The Zoom Action has become very popular in the NBA and college levels, but it's easy to teach and use at even the Youth level. Basketball Teams such as Northern Iowa and Loyola Chicago run motion offense centered around this specific action. Here’s the outline: 0:00 - Intro and Overview 0:39 - What is a Zoom Action? 1:08 - Why is the Zoom Action So Effective 1:39 - Zoom Read 1: Attack the Basket 2:23 - Zoom Read 2: 3-Point Shot 2:39 - Zoom Read 3: Hand-Off & Roll 3:04 - Zoom Counter: Kickback to the Wing 3:36 - 2 ZOOM VARIATIONS 3:50 - Middle Zoom 4:19 - Staggered Zoom 4:53 - 3 COUNTERS TO DEFENSIVE ADJUSTMENTS 5:06 - Back Cut on Switches & Defensive Pressure 5:39 - Screener Becomes Dribble Handoff 5:55 - Screener Basket Cuts 6:47 - 4 SETS USING ZOOM ACTION 7:07 - Horns Zoom Action 8:19 - Back Screen/Fake Ball Screen Zoom Action 9:06 - Using the Zoom in Transition 9:51 - The Loyola Chicago Zoom 11:50 - 2 ZOOM OUT-OF-BOUNDS PLAYS Zoom Baseline Out-of-Bounds (Blobs) Plays 12:34 - Zoom Sideline Out-of-Bounds (Slobs) Plays

Zoom Offense Actions - Why Use the Zoom! - 3 Zoom Reads - 2 Zoom Variations - 3 Counters to Defensive Adjustments - 4 Sets Using Zoom Action - 2 Zoom Out of Bounds Plays "Reply" below if you'd like the FREE PDF of Zoom Offense Breakdown Drills! The Zoom action creates large gaps for the dribble drive and creates indecision for the defense, which are keys to a successful offense. The Zoom Action has become very popular in the NBA and college levels, but it's easy to teach and use at even the Youth level. Basketball Teams such as Northern Iowa and Loyola Chicago run motion offense centered around this specific action. Here’s the outline: 0:00 - Intro and Overview 0:39 - What is a Zoom Action? 1:08 - Why is the Zoom Action So Effective 1:39 - Zoom Read 1: Attack the Basket 2:23 - Zoom Read 2: 3-Point Shot 2:39 - Zoom Read 3: Hand-Off & Roll 3:04 - Zoom Counter: Kickback to the Wing 3:36 - 2 ZOOM VARIATIONS 3:50 - Middle Zoom 4:19 - Staggered Zoom 4:53 - 3 COUNTERS TO DEFENSIVE ADJUSTMENTS 5:06 - Back Cut on Switches & Defensive Pressure 5:39 - Screener Becomes Dribble Handoff 5:55 - Screener Basket Cuts 6:47 - 4 SETS USING ZOOM ACTION 7:07 - Horns Zoom Action 8:19 - Back Screen/Fake Ball Screen Zoom Action 9:06 - Using the Zoom in Transition 9:51 - The Loyola Chicago Zoom 11:50 - 2 ZOOM OUT-OF-BOUNDS PLAYS Zoom Baseline Out-of-Bounds (Blobs) Plays 12:34 - Zoom Sideline Out-of-Bounds (Slobs) Plays

Joe Haefner | Breakthrough Basketball

153,720 görüntüleme • 2 yıl önce

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 görüntüleme • 1 yıl önce

[CLIP] by Hand ✍️ The CLIP (Contrastive Language–Image Pre-training) model, a groundbreaking work by OpenAI, redefines the intersection of computer vision and natural language processing. It is the basis of all the multi-modal foundation models we see today. How does CLIP work? Goal: 🟨 Learn a shared embedding space for text and image [1] Given ↳ A mini batch of 3 text-image pairs ↳ OpenAI used 400 million text-image pairs to train its original CLIP model. Process 1st pair: "big table" [2] 🟪 Text → 2 Vectors (3D) ↳ Look up word embedding vectors using word2vec. [3] 🟩 Image → 2 Vectors (4D) ↳ Divide the image into two patches. ↳ Flatten each patch [4] Process other pairs ↳ Repeat [2]-[3] [5] 🟪 Text Encoder & 🟩 Image Encoder ↳ Encode input vectors into feature vectors ↳ Here, both encoders are simple one layer perceptron (linear + ReLU) ↳ In practice, the encoders are usually transformer models. [6] 🟪 🟩 Mean Pooling: 2 → 1 vector ↳ Average 2 feature vectors into a single vector by averaging across the columns ↳ The goal is to have one vector to represent each image or text [7] 🟪 🟩 -> 🟨 Projection ↳ Note that the text and image feature vectors from the encoders have different dimensions (3D vs. 4D). ↳ Use a linear layer to project image and text vectors to a 2D shared embedding space. 🏋️ Contrastive Pre-training 🏋️ [8] Prepare for MatMul ↳ Copy text vectors (T1,T2,T3) ↳ Copy the transpose of image vectors (I1,I2,I3) ↳ They are all in the 2D shared embedding space. [9] 🟦 MatMul ↳ Multiply T and I matrices. ↳ This is equivalent to taking dot product between every pair of image and text vectors. ↳ The purpose is to use dot product to estimate the similarity between a pair of image-text. [10] 🟦 Softmax: e^x ↳ Raise e to the power of the number in each cell ↳ To simplify hand calculation, we approximate e^□ with 3^□. [11] 🟦 Softmax: ∑ ↳ Sum each row for 🟩 image→🟪 text ↳ Sum each column for 🟪 text→ 🟩 image [12] 🟦 Softmax: 1 / sum ↳ Divide each element by the column sum to obtain a similarity matrix for 🟪 text→🟩 image ↳ Divide each element by the row sum to obtain a similarity matrix for 🟩 image→🟪 text [13] 🟥 Loss Gradients ↳ The "Targets" for the similarity matrices are Identity Matrices. ↳ Why? If I and T come from the same pair (i=j), we want the highest value, which is 1, and 0 otherwise. ↳ Apply the simple equation of [Similarity - Target] to compute gradients of for both directions. ↳ Why so simple? Because when Softmax and Cross-Entropy Loss are used together, the math magically works out that way. ↳ These gradients kick off the backpropagation process to update weights and biases of the encoders and projection layers (red borders).

[CLIP] by Hand ✍️ The CLIP (Contrastive Language–Image Pre-training) model, a groundbreaking work by OpenAI, redefines the intersection of computer vision and natural language processing. It is the basis of all the multi-modal foundation models we see today. How does CLIP work? Goal: 🟨 Learn a shared embedding space for text and image [1] Given ↳ A mini batch of 3 text-image pairs ↳ OpenAI used 400 million text-image pairs to train its original CLIP model. Process 1st pair: "big table" [2] 🟪 Text → 2 Vectors (3D) ↳ Look up word embedding vectors using word2vec. [3] 🟩 Image → 2 Vectors (4D) ↳ Divide the image into two patches. ↳ Flatten each patch [4] Process other pairs ↳ Repeat [2]-[3] [5] 🟪 Text Encoder & 🟩 Image Encoder ↳ Encode input vectors into feature vectors ↳ Here, both encoders are simple one layer perceptron (linear + ReLU) ↳ In practice, the encoders are usually transformer models. [6] 🟪 🟩 Mean Pooling: 2 → 1 vector ↳ Average 2 feature vectors into a single vector by averaging across the columns ↳ The goal is to have one vector to represent each image or text [7] 🟪 🟩 -> 🟨 Projection ↳ Note that the text and image feature vectors from the encoders have different dimensions (3D vs. 4D). ↳ Use a linear layer to project image and text vectors to a 2D shared embedding space. 🏋️ Contrastive Pre-training 🏋️ [8] Prepare for MatMul ↳ Copy text vectors (T1,T2,T3) ↳ Copy the transpose of image vectors (I1,I2,I3) ↳ They are all in the 2D shared embedding space. [9] 🟦 MatMul ↳ Multiply T and I matrices. ↳ This is equivalent to taking dot product between every pair of image and text vectors. ↳ The purpose is to use dot product to estimate the similarity between a pair of image-text. [10] 🟦 Softmax: e^x ↳ Raise e to the power of the number in each cell ↳ To simplify hand calculation, we approximate e^□ with 3^□. [11] 🟦 Softmax: ∑ ↳ Sum each row for 🟩 image→🟪 text ↳ Sum each column for 🟪 text→ 🟩 image [12] 🟦 Softmax: 1 / sum ↳ Divide each element by the column sum to obtain a similarity matrix for 🟪 text→🟩 image ↳ Divide each element by the row sum to obtain a similarity matrix for 🟩 image→🟪 text [13] 🟥 Loss Gradients ↳ The "Targets" for the similarity matrices are Identity Matrices. ↳ Why? If I and T come from the same pair (i=j), we want the highest value, which is 1, and 0 otherwise. ↳ Apply the simple equation of [Similarity - Target] to compute gradients of for both directions. ↳ Why so simple? Because when Softmax and Cross-Entropy Loss are used together, the math magically works out that way. ↳ These gradients kick off the backpropagation process to update weights and biases of the encoders and projection layers (red borders).

Tom Yeh

67,864 görüntüleme • 2 yıl önce