That's device is the hashtag to use at Y254 channel and today we have come to know to the tech sport on tech segment and we're talking all about technology today's topic is blockchain and cryptocurrency we want to know the ABCs of this we've had you know the terms it sounds something difficult sometimes but we want to break it down and that's why we have our guest his name is Keith Baraka he's the CEO and founder of pizza technologies to help us with this discussion. Kareem, what's your name? Sanjasana. How are you? I am awesome. Okay so tell us what you do first. I am as you heard the CEO of pizza technologies I founded this company two years ago as a way to run away from employment I remember telling my mom once that I'd never be employed in my life because wealth really doesn't come from employment if you want to get rich and you are employed you're stealing from your employer so I wouldn't want that so I decided let me create employment for others instead.  Precisely. All right and why did you decide to name your company pizza technology you know it's pizza we know it's food so why pizza? All honesty it was supposed to be grape technologies and at first because honest my my role model is Steve Jobs and he was April so I was thinking grape. Get you okay. Then again when I went to register Steps ahead of you. Yeah somehow. So pizza because I love food and it's actually intuitive. I say pizza technologies everyone wants to know what that is. Hey pizza technologies what is it about there you manufacture in pizza but it's good what you do so we want to know about blockchain and cryptocurrency. Once people think that you know when you speak of cryptocurrency the first thing in it's a get rich quick scheme so is this the case before to add in Danny? No this is not a pyramid scheme it's a get rich quick scheme so this is different how is it different? It is different because this is actually digital currency this is a technology where transactions are done like a bank. Okay so it's like a bank transaction but it's done digitally so now with that tell us what is blockchain what is cryptocurrency and then maybe you can explain to us what is bitcoin. Okay blockchain in a nutshell is a ledger it is a system with enough power to get a lot of data put it in a transaction and send it to a place without leaving a footprint. Okay so in a layman's language it is that like a technology that allows the transaction to go on. Yes. Yeah basically the transactions to go on is the technology behind crypto. Yes. So what is crypto? Now crypto on the other hand these are now coins or tokens that are used for the transactions themselves within the blockchain circle. So examples of the cryptocurrencies? Ah can a bitcoin, light coin, a herm is a new coin until yesterday I actually had there is an african coin called 10 coin. Yes so bitcoin basically it's a digital currency. Yes. Okay let me try to get you know to make it simple on your way from corrects or from wrong comparing the traditional form of transactions and the bitcoin form of transaction. So I go to the supermarket I have my bank card I you know I give I give to them after shopping so they swipe it now the supermarket checks to the bank if the money is there right. So the bank confirms the money is there and then it deducts come on 1000 in the vector 1000 it that's from it and then you know Pellecheo Pesaco supermarket now I have my card back. So the digital transaction bit of it for bitcoin. Now it's my money is not in a central is not uh regulated by a central institution like the bank so my money is uh decentralized basically. So my ledger the the one that you've said uh behind with that is uh with blockchain so my ledger is distributed in different machines that operate it single so when I'm doing any transactions it confirms it checks with all those uh ledgers and then it's uh in a deducts basically for me basically Pellecheo Pesaco you met up a card to you and you met up a card so controlling them to module so that's the difference between the traditional and the digital yes one is centralized so what's what is the purpose behind that the purpose behind it is mostly to buy digital stuff Akina NFTs because most NFTs uh those are non fungible tokens most NFTs are bought via bitcoin specifically so so if one wants to get into before we get into NFTs that's another term so before we get into NFTs so bitcoin someone wants to get into cryptocurrency fast so what are the what are some of the options about what are the approaches you can get into trading bitcoin or cryptocurrency or you can go into mining so there's mining and trading yes so let's start with trading trading now trading has different approaches there's day trading there is range trading and there is scalping now day trading is where you are trading for a specific day you may have done orders for hundreds of orders within hours or minutes of that day before we get into date trading and all that because we haven't still gotten how it works how does bitcoin work basically i mean gear one is fresh from you know the world you don't know about uh how crypto cryptos work so how do you get into it how does it work before we get into scalping you first create your account like you just go to a bank and create account in something of the sort create your account so you create uh okay yeah how do you create that account that account they are some specific exchange places to do that like uh bitmines coinbase unstoppable there is a vault so you go to the trading platform and then you create the account yes after that after you create an account it will give you an automatic wallet with a very unusual address how to address and then it will give you a passcode of 12 words within those 12 words it will always ask you for a different maybe six or five words every time so maybe it will be number one number seven number 12 number five number five number three your tiny security measure your insecurity measure okay and then after that it will ask you to activate two-step verification this is where you put in your password and then it will send you an OTP one time password onto your phone it will never repeat itself so you put it there or you can use google authenticator or microsoft authenticator for the same it's a term here you can log into your account and that information is only for you where to and join exist so you have your account ready you've gone to the trading platform you've created your account you've gotten your password and everything so now what after that what's next after that now you can fund your account you can fund your account via maybe people or scrill currently there is actually a funding called crypto it even gives you a bank a card so this is okay funding my account means paying for my account yes like you add cash into your account okay this is the same situation so the cash is for trading yeah right so how does it work how does it work when we were in high school to live on your probability it's a 50-50 situation it's the worst one to use it's like betting okay okay the best one to use it's basically it's like stock so you buy when it's very low you sell when it's very high so it's like the stock market yes and uh risk in as a in as a shuka yeah so you go on a loss okay so how much does do i need for funding my account around 50k kenya shillings which is five hundred dollars so 50k you know in a show i've funded my accounts now i can start yeah so do i start with that it turns automatically am I there's something else that is needed because i hear there's a boat a robot that works for me now uh if you want to add the fact that you want to put a boat there you have to buy the boat first so funded my account now i need to buy a boat yes so how much is the boat cheap side five hundred dollars five hundred dollars is around 50k around 50 55 so 55k i've started with around the same money 50k and then i also need 50k for buying the you know that's the cheapest prize for a boat that's the like the bare minimum the bare minimum so with that 50k you got a boat in there didn't you find your cause so what i do i continue with my business if i have you know then the job i go to my workplace this boat does the bidding for me and all that when i open my account i find my figures are going up and everything yes but point of this claim these boats are used best best on a long-term situation come at six months one year if you have that kind of a trade-off say money and money because if for extremely long time kabila kujek chukwari returns where's your 40 bob 50 bob every day you know so it's better when they it takes a longer time yes okay and then what next then sasa see you let it do its work you give it some parameters because they are set on factory defaults and you may want your own defaults so you give them some parameters when they can't go high when it goes higher on something they can't buy when it goes lower than something they can't sell something of the sort okay so you okay back to the day trading and all that yeah so you know the time time time frame yes so tell us about those time frames i understand that three yes that's right there is a day trading day trading yes which is actually a strategy not a time frame where you get one as a trade between one hour to 24 hours before you get ready on a Wednesday then we'll do another day of the same same work but it gives you trickles of cash on as a partner come on we'll leave up saying he's on a book but you're two dollars two dollars so upon a petty cash like you let me you let me pocket change the next then there is range trading which usually goes to maybe up to a month two months which gives you a higher payout is actually way high it's an audible profit payout okay yeah and the third one the third one is scalping scalping now you say so much here but it's different because here most of the time only in Giga corner stock exchange really not when i come a bitcoin come on as that janam chan come 11 bitcoin is 45 000 dollars by the time niki lala was equal to 43 000 dollars that's a drop and that drop is actually very significant to when to the boats when they're doing the trading for you in scalping because they they will it reduce the amount of profit you are supposed to get or in the event because you are in bitcoin at a point and then you left yes so what happened exactly so nicely and he will buy 1500 bitcoins and then give them for free You can sell 300k, Kenya shillings. Wow. Even though, that's how volatile it is. You can't be sure whether it's twelve hundred or fifty-fifty fifty. I would like to ask you if you have any problems. Next time you will ask me to follow you, you will find it is zero. It's not zero, it's because it's a lot of things you can't get. Ah, okay. Check it. This machine is going to serve you the office instead. They got it from you? Yes. It was sold to me and I will tell you the story. Okay. about mining. We have learnt about the trading bits. Basically, you buy it when it's low. So Bitcoin at some point when it started, it was less than $10, around less than a thousand Kenyan shillings. At full size, it's trading at 43,000, which is around 4.3 million. So it's trading at 4.3 million. So I'm going to buy one Bitcoin here. I'll have to buy Kulipa 43 million. No, 4.3 million. Oh, sorry, 4.3 million Kenyan shillings. So now, if I want to start trading, what coin should I buy? What coin should I start with? Start with maybe Ethereum. If you have the kind of cash, because you're near around 300K. Or go lower. Start with a NIO coin. NIO coin is around $114 or you could go lower. There is Litecoin. Litecoin is $2900, like $2300. So it's affordable. If you buy Litecoins, the more they stack up, now they get into Bitcoin territory. But that is also another gamble because I'm not sure if it's a pick for Zuri. Yeah. So it's a risk that you should be willing to take. And tell me about the African coin. Last day, I think it was launched the 10 coin. 10 coin. How reliable is this? I mean, I want to support Africa. Where? How reliable is this? So yesterday, I was checking it out. It was $0.00. It was $0.00 before 1. So it was $0.00 before 1. And it has the tokens that have been let out to the public around $10 trillion. And that is what $10 trillion has in our value. So there's no chance that that coin will pick after... It's not going to pick. But after a long time. A really long time because considering Ethereum, it will be at $0.0005 as a 2020 size equal to $300K. That is $3,000. So what if someone, you know, from the tech world, maybe in Kenya or Africa, you know, hammer Elon Musk comes and says, I will buy from the African coin. So you, it's a probability that it will pick. Let's say you have a lot of financial presence, like Forbes, you know, it's very high. Ah, okay, so that is the way to go. So now tell us about mining. So there's no trading maybe, but they can do mining. So tell us about it. It feels easier but it's not. It's harder than... It's harder. It's way harder. It's harder than I thought. It's harder than I thought. You may have to actually resign your job to do this. So okay, that's the first difference. In Kenya, you can do your job as the boat does the work for you. Here you have to quit your job to do it. Why? You also need skill as well. You may need to quit your job because you need time dedicated to it. Before you actually start mining, you need to build a machine. For those who can't buy the machines, you need to build one. Building one requires you to be there and have skill. How is your money? And I also have a graphics card. If you don't know what they're doing, they won't know what they're doing. They're specific. Yes. There are some specific graphics cards that I used for... I'm about to go technical now. Take a slow. Okay, graphics cards are NVIDIA and AMD. Those are the two current leading graphics card producers. Now, NVIDIA, the recommended one is 1080. No, it's 2080, not 1080. 1080 is the recommended one. And for AMD, in a Radeon 9X, it is as powerful as they come. Okay, so basically this machine... You need a powerful machine to get into mining.  A rough initial investment to buy all these parts, to buy the cooler because these machines need to be cooled. 24x7. Because it's a heavy processing going on. So how much a rough estimate? 500K, Abu. 500K? Yes. Okay, to start with it. So how do you work? Once you have built the machine, the machine will always need to run on an operating system. Normal computers need windows. That is okay. Because windows can run on a game, on a VLC, on YouTube, it's good. But when you go into Bitcoin mining, if you decide to use Windows, there is a specific software in it called Bitcoin. But if you don't want to use it for anything else, you can give it a dedicated operating system for Bitcoin mining in it called Hive OS. Okay. So when you understand the concept of mining, you can draw mining in a gold mining, you have mine. So you mine, you get the gold. So how now are you mining for Bitcoin? It's the same aspect. It's the same thing. When you're starting to mine, you're on the surface, like where we've got two harpers, like ground level. When the machine keeps running, now you're digging for it. When you first get, you will first get, Before you get gold, you will get minerals, you will get land, you will get land, you will get land. But before you get minerals, you will get land, you will get the Litecoin. Litecoin. Yes. And those ones, you will get entry calls. So that part has two in it. But before you get your Bitcoin, if you don't have a powerful machine, it will take up to 21,000 years. Wow. So the more powerful, the easier it will be for you. So you will get your Bitcoin. You will get your Bitcoin. Now you have an account for you to do this. It's no way around that. So you have to have an account.  Out of the Bitcoin, more just trade. I don't use it. Out of it, I have seen it too. But it will take up to 21,000 years. So it will take up to 21,000 years. Yes. So the boards payout, you have paid for the boards? No, personally, I hadn't paid for the boards. I have built mine.  Yes. So for someone, you need a particular set of skills. So if I don't have the skills, I can't do mining. I can only do training. Yes. OK. If I come here, I might have skills, but you can't buy the boards. Can you do it? If you can't buy the board, why not? You don't know what it is. And that makes it easy for you. So how much between trading and mining? How much money do you have? I have money. Ah, because you do the hard work. You do the hard work? Yes. When you are in this situation, you regulate how much these guys will buy it. Yes. You know? If there is a problem, I will give it to you. After a month, I will pay out your 6 million. Kenya shillings. OK. Like a Menda home evo. OK. So as we come to your clues, tell us about, would you advise someone to get into Bitcoin? You know, so many youths don't have jobs. So, business paying again. So is Bitcoin the way to go if I have maybe the 50,000 initial fee and buy about a 50,000, so roughly I have a 100,000. Is it advisable to get into Bitcoin? Yes. OK. So roughly I have a 100,000. Is it advisable to get into cryptocurrency with Bitcoin or any other coin? And then what do you think of Kenya adapting the digital currency? Because this was also in the discussion paper by Central Bank of Kenya. For Kenya, you know, asking the public if we could go, you know, with the digital currency, like Nigeria, when you are in Nair. So answer those two questions as we come to your clues. OK. So these are 50-50 answer. It is a yes and a no. If you love your probabilities and you want them straight, that's a no. That's a no. It's an outrage no because, well, you don't want to fall into a situation where how could you, like, umesh kiliya tu hati ako 24-7. Ipese ki tere muka mimiku isha skuli maze, akuna rent, akuna niniu nuna. Kabeting. Yo-yo. But then again, if you're that person who takes risks and is OK with taking risks, chuku wa enda, you will be OK. You'll be very OK with it. Now, the other question is Kenya adopting digital currency. The Central Bank of Kenya adopting digital currency. I would say yes. Yes, 100% yes. Why? Because very many people have crypto. But they can't change it into Kenyan currency yet because one, it's illegal in Kenya. It is illegal, yes. It's illegal, but we actually ranked number five as the most active country in crypto. Nini ni o Kenya one of our Fanyangi? Si ni wale wa se. Do you? So if we adopt it, it will be good for us. Yes. Because one, we have the backup of the Central Bank of Kenya. So it's a more... It's not legal. It's not stronger. It's the current economical situation. It's a real thing. History, fuel, in 1934, it's not like there's a lot of money. You know, it's over to Zote. Everything will have to come back to, let me reset situation because people will know that it's not only Kenya shillings that is being used to purchase stuff anymore. OK. All right, so it will help our economy. Precisely. That's what you're saying. Tell us about your leadership forum as you tell us where the guys can get you. My leadership forum is actually not mine. That's my mom's leadership forum. We started a forum where men thought how to actually be men. And I said, men have started acting like baby girls.  You know what I'm saying? What are you, what are you doing? I'm serious. I'm not talking about girls because the girls that I'm talking to are the ones that I'm talking to. I'm not talking about the girls that I'm talking to. Are you talking to them? I'm not talking to them. I'm not talking to them. I'm not talking to them. I'm not talking to them. It's not simple. I'm not talking to them. Respect her. She will respect you. Be the father of the home. Provide for that home. She will be the one who will take care of her. OK. So we usually meet on fortnight, Saturdays at Sunstar Hotel, Palega Dines State. The charges are only 2,500. OK. Yeah, per session. Where can people get you? I'm on Instagram. My Instagram is Kate Blessings. Kate underscore blessings underscore. There is Twitter, the same. There is Facebook, Kate Blessings. OK, thank you. Thank you for coming on board and sharing these amazing insights on blockchain and cryptocurrency. That has been Kate Baraka, who's the CEO and founder of Pizzatech Technology, talking to us about blockchain and cryptocurrency. I hope now you know better about this particular technology. We take a short break and we'll be back with Calla Miwa.


Are you OK and starting? Hi, good afternoon. Hope everyone is seated or about to get seated. I'm going to talk about creating more relevant search results with Learn to Rank. My name is Nick Fienhoff. You can see there's an and and an or together with Matthias Michaud. It looks like a query. But the reason for that is that my girlfriend could call me any moment to go to the hospital to get the baby. So if I run away, apologies, apologies. Matthias is over there, so if you see him running, he can take over. We practiced this session. We both of us practiced it because I didn't know I was going to be here today. So for that, maybe a little bit of history about myself. I've been involved with the Drupal project for over 12 years now. I currently work for Dropsolid as the CTO there. And started with Apache Solar as an internship with Acquia to port the Drupal 6 module to Drupal 7. Then I got involved with Search API to merge the two projects, so it has been like a pet project slash my job for quite a while now. Now, before we can do any of this, we need to understand a little bit of the basic concepts of machine learning. I won't go into two scientific depths, but we'll get started by a little example. So this is Drupal.org Search. And I tried to search for install Apache. I'm a new user. I want to figure out how to run Drupal. Today, there's this command to run Drupal. But most of the cases, you still have a LAMP stack. But for some reason, this is the first page. The second result is actually about this session. That's not very relevant. Because most likely, when you search for install Apache, you're searching for something like this. So how do you increase that relevancy? How do you figure out in Drupal itself towards maybe Solar, which is like a backend component that you can use to optimize this to put that result more to the top? Why was this created? Or why did this session happen? I went to false them in the beginning of the year. False them is a massive open source conference. Sponsored and attended by people from Mozilla, Google, really big companies, small companies, massive conference in Brussels. And there, there was a presentation about learn to rank within Solar and Lucie. And at the same time, or just a little later, there was a case of a hospital in Belgium that came with a question. Our search is really, really bad. It's made in Drupal, but we don't know how to improve it. And then there was a little tool with that presentation in false them, where you could get it connected to the Solar Index. You can click on the results that were relevant or not relevant. That's already a good start. So this is a search result, as is. Ideally, these three float to the top. That's the basics. Now, we have the wonderful Umami demo. And I'll explain that also later and hopefully also do a live demo, where we have imported a bunch of recipes because the default of Umami, it doesn't come with enough content to actually do the learning. Where we have chocolate cake as a use case. And I don't want the hazelnut ice box case. I actually just want the regular chocolate cake as the first result. Most likely, that's what we want to search for. This is a hypothetical example. You can translate that in your head to maybe another real-life example. So here's the current situation. Let's see. So if we search for chocolate cake in the Umami demo, we see the hazelnuts, the flourless, et cetera. There's also a Halloween cake. Maybe that's very relevant for this week. And you can see in the module that we'll explain later, you can actually rank these results from the site builder's perspective. It could also be maybe from the user's perspective. That's something that permission could solve. So today, this is not ideal. Maybe also to give you a bit of insight into the statistics. And we'll dive into what it means also in a bit. The top 10 results from everything that we ranked as may relevant or at least like that we want to see. So that's the third number that you see on the screen. 95% of these results appear in the top 10. But actually from the top five, only 75% in that top five were rated as relevant. So let's try in this session to improve that. You could think of that chocolate cake that needs to float to the top, but then across all the results. Now back to some theory. What is machine learning? I don't know if I ask 10 people here in the room. I probably would get 10 different answers. And that's totally valid. If I do the same question with artificial intelligence, I would even get more diverse answers. But it's basically a subset of artificial intelligence where based on training data you get or you try to achieve a certain result. And whatever is generated in the middle to get to that result is a model without, if, else, statements to explicitly do that task. Sounds simple. For example, facial recognition, the CAPTCHA stuff, that's all machine learning. Traditional machine learning, and this is a bit how I got into this concept. I also worked for Acquia in the past and also for Molym. And Molym was an anti-spam service. For example, if you type in some text and it was deemed in the training data as spammy, it would be classified as a classifier with a certain score and say, oh, nope, you're probably spam. This is very traditional prediction machine learning. What we are going to try to do here is very different. It's not that we get a set of keywords with a single answer based on a training data set. No, you have a keyword, there's results. And based on the training data, we know that certain results have a higher value. So learning to rank as a subset or class of techniques to apply supervised machine learning, because it's with training, to solve these ranking problems. So far, so good. I won't go too much in depth, but you need to understand these basic concepts before we can go back to Drupal. They did some research and they figured out a rank net. And in the bottom, you see an example on how Spotify doesn't match between you and someone that has a very similar music taste. How can you figure that out? And they try to find out what is the techniques or what are the musics that you listen to. What is the combined difference between you and someone else, because that makes you similar. And then maybe you can propose similar music taste, because they figure out that you have similar music taste and they can propose music. So the inversions in ranking, that's called. But they did some more iterations, agile working, with lambda rank, lambda mart. And here it's actually where it becomes important for our use case. In this case, we're trying to figure out how much off the result is from the actual result when we try to replicate that specific search query. So these arrows you see, the bigger the red arrow, the higher the cost of putting it on top. You don't need to know anything else for this. This is the basics. Back to Drupal and Solar. How many of you have worked with Drupal in combination of Search API or maybe in Drupal 7, the Apache Solar module? I probably should reverse the question. How many have not? Nobody. Everyone worked with that module. Awesome. There's an issue in the core IDs queue to get it into core, if you want to help. But there's also an elastic search module. In practice and in theory, it's the same. It's all powered by Lucine. And there's a couple of concepts. So there's a document. The document contains a field. And the field is made of types. The type could be a full text or a number or a string. And they're normalized by processors. A processor could mean, oh, I see a word. And I know that word can be split into two. For example, in Dutch, there is the word called ere-loan-supplement, for those that understand Dutch. And that word could be split into ere-loan and supplement. This is something quite tricky to do because then you get into the natural language processing stuff. But that's why you use technologies like Lucine to do this for you. Don't try to do this in Drupal. It's not made for that. All of this is stored in an index. And each document is by default standalone. It's very different from a regular database because in a database, you have connections or relations. In this case, you don't have relations. You have a single document for a result. This has a wild card. There are cases in solar where you could refer or relate to things, but then it could be used for personalized search, which is a different use case. 99% of you probably stayed with a single document. Now this index is created so that tokens could be generated. And then you have a reverse document based on a word. You find out where is this word located. This is the document. And you return that document. Maybe to get some solar 101 with a query. I don't know if many of you looked into the solar log or saw the raw query. I suppose there are little less hands if I ask that. So let's go through a generated query of search API solar, 8.x, 3.x. In this case, we're searching for cookies. So you can see there is a queue parameter. And there's cookies a little bit further. We limit the search purely on whatever we generate from a search API processor called rendered item. But I also want to find out if it's in the title. The rendered item is 1 in importance. The title is 5. So it's 5 to 1 ratio in importance. OK. So then we can see how heavily we need to boost each item. In search API solar, 3.x, it was added into a separate item. And then we also want to tell solar. I want to return the ID, the score, which is how relevant it is. And then I want to return the title and the URL. So far, so good. Because search API solar allows you to index multiple items or the same item multiple times in different indexes in the same solar core, that's a little tricky, you can limit it to say I only want to see this index from this hash. Even if you, for example, add all the content in one solar core for development, staging, and production, you could limit it for this site and this specific environment. The ideal case or the best practice is to have separate ones. And then at the end, OK, I want to return 10. All still following? So what is relevant? I want you to think a bit about this concept. If you start to create search pages in Drupal, how do you configure Drupal to show you the most relevant results? If you take the restaurants as an example, when searching for a restaurant, what is the criteria that makes a certain restaurant appealing? I'm not entirely sure if someone can shout an idea. What kind of criteria would make a restaurant interesting? I don't know if this will work. There's like this microphone. Who wants to answer? Good food. Good food. And how do you see good food in your index? Maybe with a rating. So the rating of a restaurant could be a very interesting factor. So if we do this with articles and recipes and pages, this is an example that I made. You could have the amount of tags. For example, how many ingredients do you have at the freshness, not necessarily the ingredient freshness, but how recent a recipe was added? You could have more, for example, how many comments were added to a specific article or restaurant. But all of these things are concepts that today in Drupal and in Solar and Search API are not really thought of. So you could use these factors as extra relevancy numbers to boost the relevancy. Now, luckily, in Solar 6.5 and 7, this was added. And it's part of the whole concept of learn to rank. You can add, instead of just one score field, you can add multiple score fields. The regular score is based on a string within the whole text. This are features. And it's also called like this, feature definitions, to say, OK, this is from a description. This is the amount of tags. These are the amount of comments. This is the rating or the common rating of a specific restaurant. And you could even go in a little bit craziness of doing ratings per individual. And then have personalized search because the relevancy will be different based on an individual. Back to Drupal. The database best practices can be found at Drupal.drupal Dutch. It's not really pronounceable. Just say Drupal Search. And the code could be found at GitHub. It was an effort, a combined effort, of the search ecosystem maintainers and a couple of sprints in previous events to have an example. But the database best practices are different from the solar best practices. So let me give you a little sneak preview on what I think are the solar best practices. It's OK to differ in opinion, obviously. But if you want to index your content, you should probably stay as close as possible as to what Google does. You index the whole content. You probably shouldn't care too much about specific fields. Don't try to add fields into the index that are not visible, in a sense, except for maybe meta tags or those kind of things. So there is an easy processor to say, OK, I want my rendered item. I want to see it as anonymous. And I want to have a specific view mode because maybe you don't want the labels to show if you use view modes in that way. Be careful of layout builder. It can have unintended side effects or consequences. If you do layout builder on an individual basis, so you have different variations per content, you won't be able to index blocks that you add through layout builder with the rendered item. So this is a discussion we still need to have. If Google can see your meta tags, why shouldn't your index see your meta tags? If you have keywords that you add, even though maybe Google doesn't always go to those keywords or doesn't support them anymore, it could be a very important feature for you to say, on these keywords, I want to increase my relevancy. So there's a patch for meta tag to enable it to be seen in search API in the index as a field, OK? All the other fields that you add are probably not very useful, except for if you want to show them as facets, as filters on the site, or you want to use them in the feature definition for the machine learning model, OK? And then in views itself, there is a bunch of different parts modes. I suggest to use the multiple words with edismax. Then you can get the query as I showed earlier. These are the fields that you want to search for, because you index those two, the title and the aggregated fields. There's a couple of processors you can enable, the highlight filter to show a little snippet and to show where the word was seen in that snippet. There's the HTML filter. You don't want to get HTML into that index. I'm not sure if you ever want to search for the strong tag. I'm not entirely sure what kind of site you're building, then, but probably not content itself. And you could add maybe some type specific boosting to say that a blog is more important than a news article or vice versa. And then there's a little trickiness there how to get that little snippets in that view to see, OK, Solr did the query. It probably found a document. And it can also show where in that document it found the keywords that you were relating to. So here in Search API Index, you enable these two boxes of retrieve result data from Solr, get the highlighted snippets, and then in the view, you do another checkbox of create excerpts, even if there's no keys available. Otherwise, you get empty snippets. And then you say, OK, from which fields do you want them? And then in the field itself, you can add it to the search excerpt or to the fields. You can even do, OK, instead of showing the whole view mode in there, you do the fields in views and say, OK, I want to see the rendered item as a view mode as a field, and then add the excerpt because it doesn't come from Drupal. It comes from Solr. And then there's another checkbox that you need to use highlight field data. I think this process probably should be simplified a bit, but it's certainly possible. So back to learn to rank. We have the best practices of Drupal and Solr. And this is the case that I was talking about of the hospital where we did this training and say, OK, this is the keyword that I added. And these are the results that the customer clicked on and say, this is relevant, this is not relevant. This is relevant, this is not relevant. And after a little while, we were able to make statistics on how well our search index was performing. So before applying these best practices and maybe to add a little context there, this was also Drupal 7, so it was a different case. We were at 49% of items we expected in the top five that were actually in the top five. So that's the recall parameter. If we take a look at the top 10, it's actually quite disappointing because it only added 6% of the relevant results in the top 10. So that means that 45% of the results that were expected didn't show up in the first page. If you take a look at the statistics of Google, you probably just click away if you don't see it on the first page. There's kind of like a support group of people that actually click through page two in Google. It's the same on your Drupal site. After the optimizations, without the learning to rank algorithm, we got it up to, this is Google. To 76%. So just by applying the best practices within Drupal. And then for the top 10, it went up from 55% to 81%. This is without the machine learning. If we then apply the machine learning model, we actually got up until 85% and in the top 10 to 91%. So that's quite a huge boost, resulting in a lot less, like a lot fewer support calls towards that hospital. So you can see there was a tool built for this inspired on the FOSDEM talk that I saw, where you see all these different parameters by keyword. So in a sense, you really go into depth into your search relevancy optimization by mathematics. You don't say, OK, from this word, I want to see that on the top. From that word, I want to see that on the top. Because if you start to optimize your search in that way, you probably will get lost in the long run. And it won't be very performance as well. All right, so as we saw, the recall, the recall should be nearing 100% as much as possible. So from all the relevant results that we ranked, how many of those did I see on that first page? If you want to find some more info or detail, there's a lot of resources out there to show this. So with this rank clip library that we had in the theory in the beginning, we can actually generate a model. And it's natively supported by SOLAR. So you generate a JSON file, and I'll show the model in a bit. You just uploaded it to a REST API endpoint from SOLAR itself, and you can enable it. So let's take a look at such a model. I'm going to scroll quite quickly. This is a JSON model from the Umami site that was generated. And the main thing that you should see is that there's no keywords in there. There is no reference to any node ID, entity ID, whatever. Nothing like chocolate cake or any of that stuff. The only thing that it shows is the features that we defined and the optimizations on how it generated that model towards those features depending on the result. OK. How do you then apply this in SOLAR? It's very simple. You add one parameter to that same query. That's the RQ parameter. You say the query words, chocolate cake, for example. And then the model that was generated by that tool. And it essentially means that you are re-ranking from the 100 results that you see in the first 100 using the model. You re-rank those 100 results to then get a new result. OK. There's a Drupal module out there also called search API LTR, where there's a Drush command to generate the model. You can see the model in search API itself, select it. You can train it in the view itself to then re-rank your results in real time. So how can you do this? It's out there. The hard part of this is to define the feature sets. You need to figure out what your data model is and what is more relevant towards you. There is no magic bullet. So if we then apply that in the results and we'll do that in the demo as well, you can see that from the three green ones that we selected, they used to be a bit of everywhere. They were floating, or now they're floating to the top. The really nice thing of this method is that it doesn't use any keywords. So it also means that for future keywords, it will still use that model. And it will try to predict what is relevant. So even if you only train half of the keywords that you think are really important, most likely the rest of your search results will also become more relevant. All right, let's see a little demo. So here we see the statistics. And I switched the numbers a little bit. So the recall of the top five on the left, we see that from all the results that I deemed as important. And you can see that here. I added a whole bunch of words in this tool to see the statistics. 75% of those flow to the top five. All right, so let's see about our chocolate cake. So this flourless chocolate cake, I think, is very relevant. A little Ajax-y thing happening. And because it's Halloween, I also think this creepy crawly cake is very relevant. If we then go to the back end of the search API interface, you can see there's a little tab added. And here in the bottom is the result of what I just selected as relevant or not relevant. So you remember the machine learning part where you have a training data set? This is your training data set. And I think here you see added as the last part. It's a little tricky to see here. Chocolate cake has two results that were added. All right, so then with Drush, you can have a command. And you define the view where you did the training because in Search API or in Drupal itself, you basically create search pages using views. So the page that you want to trigger to train from or to create your model from is a view and a specific display ID. So in this case, it's the search view with page one. It will execute all the searches that I did, including chocolate cake. It will look at the training data to see what is relevant and what is not. It will also look at the scores of all these different features and then send it to the rank clip Java library to generate the model, upload it into a solar using the Drupal APIs. So now you can see it was added. And if we take a look here, you can see now there's like a second model. Sorry for the screen, but I'll apply it. And let's see if our chocolate cake has a different result. All right, very cool. Because now I have the flowerless chocolate cake on top, the creepy crawly cake in the second one. You can see that even though I ranked it as highly relevant, it doesn't go to all the top because it needs to take into account all the other search query words. So the model needs to be generic enough for all the keywords to work. If we then take a look at our statistics, and this is a part that isn't in Drupal itself, we're intending to also port it towards Drupal, you can see that now from the top five results, 91% of what we marked as relevant is in that top five. If we take a look at the top 10, it doesn't really make any sense because we don't have enough results, so it always will be close to 95. But for the top five, this is very important. And now we actually optimized the relevancy or we optimized the search pages based on feedback, based on training data. It created a model. And using that model, we re-rank the results real time to show more relevant results in the top five of our search pages. So that's awesome, no? This tool also allows you to quickly check the difference. So here, chocolate cake was the original. You can see the difference. If we have time, we can maybe try a live keyword from someone in the audience. If you don't believe me with this sample set, but that's basically the conclusion. So we really optimized the search relevancy of this thing. So we compiled this learning set. We trained a model and uploaded this result to Solar. It's natively supported from Solar 6.5. If you want to use this in Elasticsearch, you have to recompile Elasticsearch. You have to enable certain flags to get it up and running. So I'm not saying it's impossible, but you will have to work a little bit against the stream. We used this model during our queries in real time to re-rank these results based on the trained model. So we always ask, what's the original search? And then you change the order. But it's insanely important to have this good data model first, which means getting all the basics on Search covered first. It doesn't make any sense to start doing this if you don't have that basic stuff covered. So in order to do that also for Dropsolid, which is the company I work for, we enable and allow this out of the box for the machine learning. There's a couple of switches you need to do in Solar itself to get this end-to-end running. And then, obviously, the company pitch, if you got interested after this talk to work with us, we're hiring, come see me if you're up for challenges like this. Now also, help us move Drupal forward. You saw in the previous session in the keynote that there's a lot of help needed. As Dropsolid, we intend to do our part. There's a little survey you can fill in. And in order, as an exchange, we will donate 15 minutes of time to a core contributor by paying someone those 15 minutes. I think the counter is like above 1,000 minutes already. And then I'm also part of the organizing team of Drupal Developer Days. It will happen from 6 to 10 of April in 2020. Maybe we can all sprint together on search-related items or on other related initiatives. But it's in our hometown. So hope to see you there. And then also tonight, there is a splash awards. I'm also part of this initiative. So I'm also hoping to see all of you there. Or maybe some of you already entered a case where maybe you could win. I was also reminded by Baris that there is a dinner for strangers tonight. And I think you can still sign up. He's the green person over there. Sign up before 5. So with that, we still have around 10 minutes ish left. So I would open up the floor for some questions if there's any. We have these little boxes that I can throw that feature as speakers. Does it work? OK, there's another box over there. So you can throw it already to the next person as a question. Yeah, question there. So this is just rearranging the position. It's not filtering the data, these models. Correct. So you will always have the same data. It will just re-rank as it says, the data. Maybe the other box, if there's another. Just throw it to some hands. Think for the person here in front, there was a blue box over there as well. Yeah, the matrix that you are using is precision at K. And then recall at K, have you tried to use the other matrix like map at K? Means of rest precision or NDGS? So the ranklip library offers a couple of algorithms to try. I can maybe show it here in the code. Yeah, it's hard to see. And I don't know how I can really zoom in here. But there is rank net, rank boost, adder rank, coordinate ascent, lambda mart, list net, and random forest. There's also linear regression. Those models or those algorithms could be used in this library. When testing them, I found the best results with lambda mart and then a specific parameter called NDCG at 10. But it's up to you to experiment with that. It doesn't really matter for solar. It accepts any of these formats. I don't know if that's an answer to your question. Yeah, it might answer the questions. Because you are using the NDGS, right? That's a metric to calculate the relevancy of the result, usually for the relevancy. But then your presentation is you are using precision and recall. So it's kind of like I'm a bit confused about it because it doesn't match between. I'm happy to listen to you in terms of the mathematical side of that. This is also how I learned it. So maybe it's wrong. And then hopefully I can correct it for the next one. Yeah, then I'll talk to you after this. Yeah, no perfect. Come up afterwards. Hello. I was wondering how much content would this be useful for? I mean, you showed the Umami has only 10 pages. Starting off, how many pages would this be useful for? That's also a good question. It also depends on how often your search pages are used. It could be very useful to look into Google Analytics, how long people stay in your search pages. If you don't get the conversion from those search pages as you expect, most likely this could help. And then it doesn't really matter how many items you have. Obviously, if you only show 10 results and you only have 10 items, then it doesn't make any sense, except for maybe you want to float it to the top. But I think with some Drupal-specific optimizations, you could already solve that. I have another question. Maybe also for answering that. If you use the database backend, and it's good enough for you, then you cannot use this. So then that's also kind of an answer. I also had, if it's OK, another question. What happens if content is rewritten? Would that be re-indexed? And would that matter for the indexing of? It doesn't matter because the model is not based on keywords. It's not based on content. Even if you add new content, delete content, the model will stay active and present. That's why it's more interesting than adding or using the elevate.xml file in Solr. Because that uses specific document IDs to float to the top for certain keywords. And that's not very maintainable. Thank you. There's more questions. I see another hand there. I don't know if there's more. Yeah, go ahead. OK. So I assume that users can affect the rating globally so that it affects for the results for everyone else as well. So there's a couple of things you could do there, I guess. I don't know if your question was finished already. No, it wasn't.  So do you have any ideas to work around that? What I showed is for the site builder, so not necessarily for the user of the site or the visitor. You could, for example, use Google Analytics to see what results were clicked on based on certain words and create your own training data set based on that. The module itself doesn't give you any assumption on how you generate this field. It's a JSON file with document IDs. It generates a model for that. These little things are just a helper for site builders. OK, thanks. Thanks. I was wondering, you showed a lot of examples I have to do with keywords. But what if users prefer newer content over older content? Would the system also be able to learn from that? Yeah, so this is what I showed here in the feature schema. So here's a feature called freshness. So it adds another relevancy factor to freshness of content. And because you train the data, the model will learn how important freshness is to you. Usually, you also can add this as an extra query in SOLAR itself, so as the base query. And then more recent content will always be more relevant. And only after that, you re-rank the results based on a model. So maybe to reiterate, it doesn't remove you from doing crazy things with your query. It only re-ranks the results that comes from that original query. Thanks. Hopefully that was an answer. Yeah, thanks. Maybe one last question or two last questions. Couple more minutes. Behind you. You said that it should be trained for view pages. Can it be trained for the custom page with the Search API? API, yeah. You could, but then you're responsible yourself. How you can get those bullets in there or how you can get that JSON data. So in the sense, the view that comes with the module, this is just another field added in the view. As you can see, this is the title, this is a snippet, and this is the relevancy field in the view. If you can figure out how to do that for custom pages, by all means, if you somehow generate this yourself, because you know which content items are more important, also feel free. That's why it's an open text box. And I really want this stuff to be as little black box as possible, even though it's quite complicated material. Hopefully that was an answer. Yeah, yeah, thanks. Maybe one last question behind you. Yeah, hi. So in a project architecture wherein we are not using the fully coupled system, so wherein I'm not using the Drupal Search API and just specifically using the Elastic Search. So the rank up would not be the most applicable in those systems. So what would you suggest for the most relevancy search in that case? And you're indexing using Drupal or you're indexing somehow differently? I know, just using some libraries independently, not using the Drupal Search index. If you somehow index it by crawling, then it's going to be tricky, because you need to be similarly smart as Google to figure out the metadata to get structured information, to then do relevancy boosting based on that structured data, like the date when it was created, and those kind of things. If you figure out how to get that structured data, you can probably do boosting in Elastic Search on that structured data. And then if you're going to want to go crazy, you can recompile Elastic Search and use the re-ranking capabilities with the model and you train, but you have to do all these steps yourself. So it might get tricky. Oh, thank you. All right. Thank you so much for your attention. Hopefully this was useful. And see you around. I didn't get a baby yet.


Believe it or not, body weight training rivals free weights when it comes to muscle and strength. However, you want to use this one tool, a suspension trainer. Your body and a suspension trainer and you can rival your friends with muscling strength gains who use free weights. It's that darn effective. One of my favorite tools that people can use in the gym. You know, you could almost make the case and I know there's definitely people that are hardcore into body weight training and suspension trainers that would probably definitely make the case that it's better in a lot of ways. I think for longevity, you're probably right. Yes. Obviously, if you're competing in a bodybuilding show or a powerlifting show, suspension trainers are not going to be your go-to tool in comparison to free weights and barbells. But for longevity, overall, joint health, range of motion, strength. Just like natural limiters there, right? In order to be able to pull a lot of these moves off, you have to get a lot of that stability and a lot of that control element where it really takes into account your joint's strength and health, which I think that we can kind of bypass that a lot with weights and move beyond our natural limits. So there's two types of people that need to hear this message. One is the person that either doesn't have access to a gym, doesn't want to go to a gym, has limited space, and so they're like, okay, how can I get the best strength building, muscle building, metabolism boosting effects without too much equipment, without too much space, without going to the gym? The second person, and this is also very important, is the person that has access to all these different tools, free weights, machines, body weight, bands, in which case there's a benefit to using all of those things. And suspension trainers have unique benefits present that you don't find in those other tools. So if you primarily work out in the gym with free weights and machines, you're missing out by not using a suspension trainer. The other one's obvious, right? I don't have a gym. What's the best tool? And I'll say this, just for that, it's the best non-free weight, non-machine tool you could use for just pure strength and muscle. I can't think of a better tool. It's the only way you can really intensify a lot of these body weight exercises effectively. Right. Otherwise you have to get way too creative and unnatural. And assist you in ones that are really, really challenging that you couldn't do, right? Everything from a beginner to someone who's super advanced, you can utilize this tool for. We don't actually talk about this a lot. Maybe it's because, for social media reasons, it's not sexy. There's no suspension trainer PRs going around viral, you know what I'm saying? Or check out this cool. I gained 10 pounds, so now I have a PR. I was thinking about, you know what?  And I don't know where I used to. Sal, I see your workouts a lot, so I don't know if you are as much. I don't owe you, Justin, but I use my suspension trainer weekly. Yeah. A week does not go like, maybe a workout goes by or maybe that day I didn't use it. But mine is in my garage. It is always, I don't detach it because I use it literally every single week I use it. Well, there's similar benefits that I receive from doing the suspension training devices as doing mobility drills. For me, it's really like I can add just enough tension and be able to regulate that based off of where I am in terms of the anchor and my foot position. And so I can get like a nice moderate kind of intensity while really kind of feeling my way through these movements, which really I feel the benefit around my joints. Look, here's what's unique to suspension trainers. You kind of mentioned to Adam, it's the only tool that exists for strength training that is both appropriate for beginners and for intermediate and for super advanced without having to add anything. Now, free weights are appropriate for everybody as well, but you have to add weight or take weight off. The same suspension trainer, the same one can be used by a complete deconditioned beginner and also the super advanced strength athlete. And someone might be wondering, wow, angles, you change the angles, you change the leverage. This is the beauty of a suspension trainer. And this is why it's one of the top tools that someone can use. And it's an inexpensive tool and it doesn't take up a lot. In fact, you have a doorway, you have a gym with a suspension trainer and you could build a phenomenally impressive physique. It doesn't matter what body part you're training either. That's the other thing about certain tools. They work great for some body parts, not so much for others. You can train your entire body with a suspension trainer with like a wide degree of intensity. I know that the new one comes with the door one, too. The one that we have now that we saw, our old one didn't have that. I don't know if you know that. We have an anchor piece that you can wedge in the door. Wedge in the door. Did you know that? I didn't know that. Yeah, so recently... I ordered it, but I don't know. My brother was at my house. This was just like a couple of weeks ago. And he came by and was talking about... And he doesn't have a lot of means, right? So he's like really wanting to get back at his trainer. I said, dude, why don't you use the suspension trainer? He's like, oh yeah. I said, I have a program. I'll set you all up. You know what? So you make sure you do it. Just take mine. I said, I have another one in the studio. I have the original one that we originally had. And I got the new one out. I pulled it all out. I'm like, oh, this is cool. It actually comes with an accessory to wedge in the door, too. Oh, perfect. So it not only has the anchor to a tree, to a pull-up bar, but then also the door wedge. And to give an example of what you were talking about, how you could take the most deconditioned beginner to all the way the super advanced, I think of like the push-up, right? I think clients so deconditioned that I would have them go to a wall. Yeah, a wall push-up. And they would just push their body weight away from the wall. Imagine that. They're standing up. They just kind of let their body weight fall. And that was challenging. So you could do that exact same movement, but even better, because with the suspension trainer, you'll actually take it all the way deep.  Yeah, right here where you can go all the way deep so you get a full range of motion. But standing up, and then as you move your feet back, it gets harder, harder, harder to where you eventually go to the place where the suspension trainer is hanging straight down and you do a reverse push-up on there where it's all in stable on both sides. And you're hanging your feet up on something. Yeah, super difficult. Super challenging. Again, by the way, this tool has existed for a long time, maybe not in the commercial way that we have them now, but Olympic rings is what it was based off of. And those have been used in, well, for training for a long time, but in the Olympics, I believe the first time that it was used was in men's gymnastics. I want to say 1900, I looked it up earlier. And it was a way to display upper body strength. And it still is today. To this day, it's one of the greatest displays of upper body strength. It's a very impressive feat of strength. It's to see a gymnast do like an iron cross or position up in the rings. So that's kind of the origin of them, but they're such valuable tools. And what we're going to go over today are just some tips how to use them, and then best exercises. What are the best exercises per body part for beginners? Although I will say this, everything that we're going to list, if you change the angle, it goes from a beginner exercise to a super advanced exercise. So I think we should go through the body parts and kind of talk about some of our favorites. I mean, these are just our favorites, but I mean, there's so many exercises that you can... And as a trainer, like another reason why I love this tool is I remember one of the more challenging things was understanding how to regress and progress exercises. And even when you have things like free weights and a huge gym with all these great tools, when you're first learning how to do this, that's sometimes challenging. It's like, oh, this person can't do a squat. Like, what do I go do? And trying to figure out what is the ideal regression to that exercise when they can't do it? Or, oh my God, that was way too easy for them. How do I progress this? Is it just add weight? Is that all I do? Just add weight all the time? This tool is so easy to figure that piece out for the average person. It's almost intuitive. It's very intuitive. That's why I love about it. Yeah. All right. Today's program giveaway is MAPS suspension because that's what we talk about today, suspension training. If you're interested, you have to leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section.  That's right. Half off right now because of this episode. If you're interested, click on the link at the top of the description below. All right. Here comes a show. All right. So let's start with chest. Obviously, the push-up has got to be there. The unique thing about a suspension trainer push-up is the potential. And I say potential because you want to train in an appropriate range of motion, a range of motion that you own, that you have control over, okay? Because the potential for the range of motion, the push-up with a suspension trainer is rivaled by almost no other exercise. Like, I can't think of another push-up or press variation, maybe dumbbells. But boy, the range of motion you can get. You can get so deep with the push-up. So if you're advanced, you could put your feet up, put yourself in a horizontal position, and challenge the depth. And studies show that the stretch position builds the most muscle. And if you challenge range of motion, it's a novel stimulus. Now, somebody's a beginner, what you said, Adam. You have them stand almost straight up or slightly slanted and do their push-up. And always work with what you can control with a suspension trainer. Because the stability is a big component. You'll find if you're too shaky or whatever, you might need to make it a little easier. And that little bit of instability, so you get a little bit of a shift left to right that you have to account for, which actually helps even to further engage the core. And so it's something that you just can't deny. So this is like, this is a great tool for trainers and coaches as well. Like when we're teaching push-ups and just regular push-ups on the ground, you always want to have that good form. You want to have those hips locked in place. You want to have that stomach, that core drawn in and everything kind of braced and controlled. Because you see a lot of sloppy push-ups where people will have arches in their back and they'll kind of work their way through it. But this is a great one to really stress the important things that need to be stressed, which is good form and being able to maintain and brace in a nice firm back position. That was one of the best things that the, you know, stability ball and functional quote unquote training movement that happened in like the late 90s, early 2000s. What came of that? I stole a lot of things from that and still to this day have kept that. Like there's a video, one of the viral YouTube videos I did where you see me doing a split stance for a bison curl and said this is the only way you should do bison curls and of course caught all kinds of controversy and so with that. But what I figured out and what the suspension trainer provides for all movements is that instability and what I found was coaching a client while they're doing a new exercise they've never done to, you know, draw in their TVA, you know, but yet breathe normally and also do this exercise that you're not very familiar with is a lot for them to think and a lot of times there's all this breakdown. Put them in an unstable environment and naturally the body organizes itself and the core activates to stabilize the spine. It was like a really cool, clever way to get my client to train the core and learn to activate it through these movements while not having to really focus on it so much. That's what I loved about instability type of training and the suspension trainer provides that for all movements. Now a couple keys with this is one, as you go down the push-up you come up on your toes so your feet aren't going to stay flat. I've seen people have challenges with that because of lack of ankle mobility. You don't need to have crazy ankle mobility because you're on your toes. And two is bracing the core. You don't want an over arch in the low back. So what I like to tell people to do is get into position and then... You don't want to break at the hips. Yeah, arch the back and then tuck the tailbone and then go somewhere in the middle and brace the core and that's probably the right position. You want to be nice and flat as you go down. You don't want to have this butt sticking out. Dude, there's so many progressions to this. It's so great. You guys even mentioned like anchor push-ups is something like a unique feature that the suspension trainer provides where you can actually have one pressing and one flying at the same time. Same time. One of my favorite exercises. So you get the benefit of both. Love that. All right. For the back, supine rows. This is actually one of my favorite back exercises, period. So much better than a supine row on a barbell or a Smith machine. The range of motion again with the handles is incredible. The key here is to make sure that your feet aren't going to slide. So make sure you have good traction or something that you put your feet up against.  Don't just pull the handlebars back. Yeah, I love to use this also for priming. We always talk about the benefits of rowing for the upper back. And again, you can progress this so far. I've progressed this before where you go all the way to where your feet are up on the wall. Yes. And so you're actually suspended in air and then rowing your entire. That's gnarly. Well, I especially love this because of that isometric extension, which is something that's like people don't realize how beneficial that is in terms of like, if you have any kind of pain or anything hip flexor wise or lower back wise and to be able to address that, just while naturally doing a row, you have to maintain that type of a rigidity there in your back by lifting those hips up and squeezing the glutes and keeping it nice and tight. And it's going to help actually alleviate pain that you may experience later. Pulling your body up encourages good form versus rowing a barbell when you're bent over, which makes it really hard for people to understand how to pull their shoulder blades back. When you have someone pull their body up appropriately, they naturally kind of want to stick their chest out. So it's really easy to teach good form. In advanced version, by the way, if you've ever tried a one arm row, a supine row with the handles, you want to talk about core stability. It sounds like if you imagine it, like I could do that, try it. Yeah.    This is obviously that orange theory when I worked there. The primary thing they used was a suspension trainer. So I already had a bunch of exercises I used and then I got introduced to so many more when I was there, which was really cool.  But then I do ones where I open completely up and create and rotate with it. And I know Justin loves that stuff, right? Rotational stuff that involved into the row and stuff. Like there's a lot of really cool, you know, functional twists that you can make too. And I know it's a buzzword to say it like that. But like for example, we lack that good rotational strength. And so training it to be able to do anti-rotation from the way you're talking about and then incorporating rotation in there. This is why these are the reasons why you can make a case for it being one of the, if not the best tool for longevity for building muscle strength. I love it. I love too just the off topic a little bit, but it's a straight arm pullover. I think you would call it a straight arm pull down. I think they call them supermans on it. Your core and your lats are going to get blitz. That is a super advanced exercise. Really, really challenging one. In fact, I remember the first time I tried it, I almost hurt myself because I underestimated it. Well, and you can do that on your knees and further out. I tried it off my feet. So I could take somebody. It's a great example of an extremely difficult for even an advanced lifter to do that for pullovers all the way down to your knees and scoot it out. And now it becomes really easy for someone who's extremely deconditioned. So another reason why I love that. Now, shoulders. Here is a unique exercise for shoulders that you can't really do with almost any other tool. I mean, you could do with bands, I guess, and cables. Bands, maybe, yeah. But I love the way that it feels with a suspension trainer because it gives you the right amount of resistance at the hardest part and then the least amount of resistance at the part where you should have kind of the least amount. So in other words, the strength curve or resistance curve with a suspension trainer seems to match up really well with this exercise. And that's called, these are called W's. I was introduced to these by one of you guys and it's got to be one of my top three shoulder building, shoulder stabilizing, like healthy for my shoulders type of exercise. Yeah, just everything. Just that external rotation. Yeah.  So to be able to kind of strengthen the rotators and to be able to get that external rotation and keep that a part of the mix, it's gonna benefit all the rest of your lifts of any kind of pressing or stabilizing the shoulders. So the W's is something that, not a week goes by, I don't do W's. That's how beneficial they are. That's what I was gonna say. It's at the top of exercises period. Not a week goes by, I do not do W's. And I'll, okay, let me ask you this. Almost no exercise. I can get a pump with W's. Like, my shoulders will inflate with W's. Like almost nothing else. I love to start almost all my shoulder workouts with W's. It's such a, or anytime I'm gonna do bench press, I love to prime all that useful. See that, our face pulls. And so this is like a very, very close second. There's also a cool way to do it. I don't know if you've ever done it before. And I don't know if they, some of these names are different, right? For these exercises is where, and you get like in a pike position and you actually shoulder press. So your hips are up in the air and you're like, you're diving down. Range of motion again. So just a cool way to do a shoulder press again, because of the stability component. I think of the reasons why I love the Z press so much for clients. It gets similar types of benefits of you can take it through full range of motion. They have to stabilize the shoulder at the top when you press out. Such a great move on there.  Like if you're an advanced lifter and you get a suspension trainer, look at it and play with it. You, there's, there's almost an infinite number of exercises you can do with it. Like you could do a simulated lateral on a suspension trainer and make it so that the hardest part is the stretch. When do you do a lateral where the hardest part is a stretch? Almost never. There's an old school exercise where you lay on your side and try and kind of mimic it.  You'll actually get some crazy activation of the delt that you don't, it's hard to mirror. You can get so creative with the suspension trainer that it can add value to almost, and like I said, anybody's workout is what you'll find. The next body part is biceps. Now here's, this is interesting. This is one of my favorite like strength exercises for the biceps is done with a suspension trainer. It's a body curl.  Man, I can get my biceps and be careful with this. You can overdo it. I've done it. You can really overdo this exercise. I think that's why though, is because there's not a lot of traditional machines or exercises done in the free weight room that simulate that position for the elbow position for the bicep. Yeah, there's that one machine that you see every once in a while that props up, which it feels most like that in my opinion. I've talked about before doing using a lap pull down bar and curling behind my head, kind of like that. But that's really it. That's, and they're kind of like that. It's a different feel doing your body weight and you get an incredible squeeze at the top. It's also one of my favorite exercise. Yeah, I go, I start pronated and then as I curl, I supinate and then I pronate full extension. And it's like, it's insane. It's a heavy exercise. And even and you can go sideways and do one arm. Yeah. And lean into it and get, you know, crazy with that. But that, yeah, they're, it's surprising actually because you wouldn't think biceps would be, you'd be able to get a good exercise out of this. The heaviest bicep exercises I've ever done with a specific trainer. Yeah. I mean, hands down. It's tension all the way through. It's nasty tension. You got to be careful again.  Triceps, body weight, skull crushers. And this one will, like again, this has to be at the near the top of mass builders for the triceps. This one, you can get a real nice stretch at the bottom, come up, get a hard squeeze. You know what I mentioned, the instability. That's what I was going to say. The thing about triceps that's interesting is a lot of people get caught in the, like shortening the rep at the end. You see this with a lot of people. That full squeeze really makes a big difference with a suspension trainer. It emphasizes it. Like you get that squeeze and you feel the instability.  This is the second most used exercise. I use the spinach trainer. I love this. And I actually made up like an, I don't know, I can't take credit for it. I'm sure somebody else has done this too. With faulty atom press. But I combine like an overhead extension with the skull crusher because of the stretch that it puts it in. So if you can imagine, I position. I think I do the same thing. I imagine, yeah. So imagine yourself, this would be like your traditional skull crusher with your body weight. I actually let it roll all the way back. So it gets a full stretch. And then I bring it forward. So people don't know, but that's the long head activation. Yeah. So that's why it's like you get to combine two amazing exercises for the triceps in one rolling movement. What a great example of a beginner to intermediate or to advanced. So a beginner could make him the self almost stand up straight and just focus on this extension. If you're super advanced, what Adam just said, I can't, that, that hits the long head of the tricep. Like nothing else because the long head also extends the elbow, but it also is involved in bringing the humerus down towards the body because of its attachment of the scapula.  I mean, how can you mimic that? The closest thing to that, like when people do the free one. No, you see people, it's not the same, but like people do with the skull crusher. You've seen people do this before where they take a skull crusher bar. It's almost like they're doing a pullover. Yeah. They'll do a camber bar. Pull over and then a push. Yeah. That's a lot of lat, that's a lot of lat activation. I don't feel as much tension on the tricep with the body weight. There's a hitch in between. Yeah. This is no hitch. It's just all smooth. Yeah. It's all one smooth movement. And it just, it does. I can feel the full stretch on the tricep and then that full extension. I get some of the nastiest tricep pumps from that. And I mean, in my house, I have all the dumbbell barbell stuff I need to do in a, in a camber bar for skull crushers. I will normally do that instead. That's how much I love that movement. If you're, if you're quote unquote advanced and you've never done that exercise before, be careful. It will make you sore.  All right. Let's talk about legs. Now here's what I like about suspension training for the lower body. It's one of the few tools where I can get into positions that I couldn't normally do either with just body weight and definitely not with weights. Like for me, for example, a Cossack squat or a side lunge. Really challenging. I just, I don't have great lateral mobility. My hips are kind of interesting with how they move in that way. But with the suspension trainer, I have the ability to assist myself on the way down and help pull myself up. And I can get deeper and focus more on mobility and range of motion with a suspension trainer with something like a side lunge than I can with almost anything else. I love the suspension trainer for working on ranges of motion for the lower body that you couldn't otherwise perform. That's my favorite. That's fantastic. I think that's a great way to sell it for sure, because that's true. If it had a, a limiting factor is the amount of like, like nothing beats a loaded barbell back squat or a deadlift for building mass on the legs. But one of the probably most common things that are neglected for lower body is lateral strength and stability. And again, back to my original point, if I were to make the case for this thing, I'd say it's one of the best tools, if not the best tool for strength and mobility and longevity. And that is the reason I too, I think you're more common than not that people have a hard time with caustic squats for that exact same reason. And so they just discard them. They're like, oh, I can't do them. So don't do them at all. Try doing them with a suspension trainer. You'll be able to do it. So for the beginner, I like assisted lunges, assisted side lunges, assisted squats. Now let's get to advanced because you mentioned a heavy barbell squat.  A body weight pistol squat will get up there. But I was going to say you do a body weight pistol squat or you do a lying leg curl with one leg in the suspension trainer. Those are nasty. Yeah, dude. I don't know very many strong people that can do those.  And then curl. Oh no. It's going to light those hands on fire. Oh no. And then too, you face away from the suspension trainer.  So amazing. That's a little bit unstable and just that little bit of instability like adds a whole other dimension to the amount of activity your muscles. You know why I like that? So the back leg, you are getting a full range of motion in the hip flexor of the back leg while you're strengthening. You feel the most amazing stretch. Yes. While you're working on the quad hamstring and ankle mobility on the front leg. Now why is that important? If you play sports, you want that. You want great extension of that back leg.  This has to be one of the best exercises for athletics when it comes to, you know, getting stronger in the gym and having it translate to the field is exactly that exercise that Bulgarian split stand squat. Now women, there's a million and one butt exercises by the way. Guys too, those of you interested in developing glutes like Justin, there's all kinds of butt exercises you could do with a suspension trainer. Even the ones that are isolating with the lateral leg exercises and stuff like that.  I mean at the top and this is how I would progress my clients with hip thrust way before. Ice skaters, curtsy squats you could do with that. A little bit of plyos with the control. Because a lot of people can't do that, right? So I don't, it's ice skaters, curtsy squats are not things that I would teach the average person. But with the support of a suspension trainer, I can take somebody who is relatively new. Get all over the place. Yeah, that have, that I can teach that movement because they have all the assistance from the straps, which that's a great, those are great exercises. Typically it would be something that I would only show to an advanced person, but I could take someone like who's pretty decondition and just slow down. Totally. An ice skater or slow down that curtsy squat and use the support from that. Totally. Hamstrings, I said leg curls, that's an advanced exercise. That's a tough one. But for the beginner, you could do single leg kind of toe touch type exercises with the support from the suspension trainer. In fact, this is one way I would progress a client. I would start them holding onto something solid and then it'd have them hold on exactly. It'd have them hold on to one of the handles and it's a phenomenal exercise for the hamstrings for a beginner and you can progress it simply by going lower and lower and lower and then by letting go of the handles and then if you really want to get crazy do the leg curls where your feet or your heels are in the handles. That's a advanced gnarly one of the hardest exercises for a beginner. And then for core, I mean, first off, I know this sounds gimmicky, but almost every exercise you do for your upper body is going to activate your core with the suspension trainer. It is. That's why I made that point earlier. This is why I think it's one of the best trainer hacks when you're trying to teach a client to activate core, you'll find that any time you do any of these stable exercises, right, because the straps are unstable and you don't even have to think a lot of times like, oh, tighten, brace my core. They automatically organize themselves that way just to get themselves from not wobbling all over the place. So all of them are so great for core. Yeah.  That's like your advanced move where you're in a plank and basically you can push back towards the anchor and come back forward. So it's a lot like now for building the core and for getting like brick abs and obliques that look like slabs of granite, the suspension trainer is nothing better. I can't think of a better tool to train the core because of the advanced applications. It'll light them up like you've never you've never known. Oh, there's nothing like it. I can't think of other exercises that come close. I mean, you can do dragon flags and stuff like that on a bench, but you have a suspension trainer. You want to develop all the pikes, the supermans and the rotational and you'll get. Yeah, you gotta blast your core and you'll get a core that's developed. Okay, so let's talk about these. We just gave you exercises for every body part. How would you do this in a routine? Well, you would follow this. What we just gave you you would do about three sets per exercise and you would do this workout two to three days a week, preferably with a day at least off in between. People ask about reps. Now there's a misconception that you can't do low reps with suspension trainers not true, challenging that you can really only do like one good rep. You can do that. You just do it slow and controlled where it takes you a good seven seconds to go down, seven seconds to come up and you did a single with a suspension trainer. So you can go low reps with it. Nonetheless, most people should aim for about eight to 12 reps and follow this routine about three sets. And I think you're going to be there. Now if you want more, if you want more exercises, you want more programming, you want more demonstrations, you want a full workout that you could progress through that phase and everything. We have a program called Maps Suspension and because we're doing this episode, that program is half off. It's going to be 50% off. So you can get the full Maps Suspension program. I do believe when you enroll in Maps Suspension you get a code for a discount on the suspension trainers at TrueDug. I believe that's automatically sent to you. While supplies last. So it's half off. If you're interested you go to maps suspension.com. There's two S's in there. So M-A-P-S and then S-U-S-P-E-N S-I-O-N.com and then use the coupon code BEGIN50. That'll give you the 50% off.  Look, you can find all of us on social media. Justin is on Instagram at Mind Pump. Justin, I'm on Instagram at Mind Pump. This is Stefano and Adam is on Instagram at Mind Pump Adam.