The Orange runner
The Orange runnerThe Orange runner

Training Log-- Russell Kranes


What is your ideal weekly workout/practice schedule?

Monday: 1.5mi, 50 pushups, 25 pullups, 100 squats, 1.5mi

Tuesday: 5mi

Wednesday: 1.5mi, 50 pushups, 25 pullups, 100 squats, 1.5mi

Thursday: 5mi

Friday: 1.5mi, 50 pushups, 25 pullups, 100 squats, 1.5mi

Saturday: Gigs

Sunday: Gigs

My weekly workout schedule has changed and evolved a lot through the years. I have done every diet, every method of strength training under the sun. I've slowly and methodically been building a new, more sustainable program over the last few years that I believe offers the most balance that I've ever had. I feel more fit now in every sense (strength, endurance, cardio, functional strength, mobility) than I've ever felt (and I've been hitting it hard for almost 20 years). I started lifting seriously at 16. My current schedule is as such: 

  • Run 5 miles, 2X/week

  • Do a fast-paced calisthenics workout 2X/week at an outdoor gym, and run to the gym and back each workout (1.25 miles each way). The calisthenics workout is 50 pushups, 25 pullups, 100 squats. I occasionally supplement other exercises like lunges, situps, bridges and sprinting. But I mainly just run, squat, pushup and pullup.

My practice schedule changes a lot but I am always working on something. I don't really think of practicing as maintenance as much as I think of learning a new skill within music or taking on a new project. The things I do are as follows (and not all at the same time): practice new voicings, review repertoire, practice licks/ideas/tunes in every key, play classical music, transcribe solos, practice styles, such as stride, walking basslines, salsa, New Orleans, boogie. I usually spend 4-8 hours a week practicing. I'd love to practice more but I gig so much that it's all the time I have. I often also have to learn music for gigs. That is a form of practicing. 

What’s your warmup or cool down routine? 

I don't really warm up or cool down. I like to work out in the afternoon/evening once my body has already been active so I suppose that is my warm-up. I occasionally do yoga/stretching after running but it isn't a habit. I believe the body doesn't need much warming up. You gonna tell me that when a caveman had to run from a lion he told the lion, "you know what, give me a second, I wanna stretch my hamstrings first"? 

I don't really believe in warming up or cooling down for piano. I play so much I'm always fucking warm.

Do you have any habits or extracurriculars that help your fitness or playing? 

Sleep is number one. I have to sleep well and eat to the point that I'm full. I definitely eat a lot of protein and fat. I do hope to begin day.

Something that really helps my playing is to take breaks from practicing and only play when I have to. Another thing is to check out other art, such as movies, nature, museums. Sometimes the more I practice the better I feel. Either way I like to be playing a lot, be it via gigging or practicing. Sleep is essential. Diet, exercise, water, etc, too. Being with people and experiencing life is super helpful. Also travel!

Do you have any other hobbies, interests or habits unrelated to working out or music? 

My principal hobby is Spanish. I speak fluently and love speaking, listening, writing, etc. I love acting and have an interest in exploring other physical activities, such as boxing, BJJ and judo. However, I really just don't have the time. I also love going to the movies, being in nature, checking out art museums, and being with my friends. A glass of whiskey is always welcome. Neat, though. No fucking ice. You put ice in your whiskey we're gonna fight.

Do you have a morning or an evening routine?

I do not have a morning/evening routine. My routine is to work hard at all the things I do.

What are your favorite books, songs, movies, mantras, or other sources of inspiration?

Book- For Whom the Bell Tolls. Hemingway. Masculine. Fuck. That shit hits. Also, Man's Search for Meaning by Victor Frankl. That book is all about truth and finding your own meaning, your purpose- the most important thing in each person's life. 

Songs- Blackbird by the Beatles. It's the essence of beauty. Also, God Only Knows by the Beach Boys. Every freaking song by Stevie Wonder. Every freaking song by Michael Jackson. And just about every bossa by Antonio Carlos Jobim. 

Movies- Pulp Fiction, Reservoir Dogs, Mean Streets, Goodfellas. The Shining, Saving Private Ryan. Dope-ass, gangster-ass shit. 

Mantra- "Something will go wrong, but it will be okay". And, "I completely and totally accept myself, even with all my faults, problems and limitations.”

Who are your influences? 

My athletic influences- Usain Bolt, Mike Tyson, Max Holloway, Nate Diaz, Conor McGregor, Khabib Nurmogomedov, Israel AdesanyaMy musical influences- Stevie Wonder, Michael Jackson, Oscar Peterson, Jobim, Beatles, Beach Boys, Erroll Garner, Nat King Cole, Miles Davis, Monty Alexander, Herbie Hancock, Chick Corea, Bill Evans, Bill Withers, Al Green, Donny Hathaway, Robert Glasper, PJ Morton, and so many more. 

“Fitness is a lifelong journey of spirituality and I am so fucking glad to be on it. When grinding through a workout and really struggling or succeeding, that's my favorite version of myself.”