For seeds you can use rapid rooters (the brown ones with the rooting compound to help seeds) or rockwool cubes making sure they’re under light (since seeds are plant matter and react to photosynthesis) and they’re watered 100% throughout sprouting, this should work for most people in the west coast of the usa but ymmv!
You can keep water on the plugs or the cubes by putting them in a cube tray in a 12 inch by 24 inch plastic tray and keeping some water (making sure not to spill) to wick into the cube or plug
From my experience, clones can be cut, placed into rooting plugs, plugs go into 4x4 cubes into a 2x4 ebb and flow and they root within 2 weeks of 24 light on normal and 100% flood
Also ph doesn’t matter, tds should be low, don’t use the place in paper towel or glass method because you can damage a tap root