Mart Olman took a major step into the ranks of Estonia’s athletics elite in the summer of 2009. At twenty, he threw the hammer 61.75m, won gold at the Junior Championships and climbed to the top of Estonia’s men’s outdoor rankings. The numbers speak for themselves – but the system behind them is even more interesting.
Mart Olman’s competition results in the summer of 2009
At the Estonian Junior and Youth Championships in Valga on 30.06.09, Mart Olman (20 years old) secured a convincing hammer throw victory with 58.06m. Indrek Masing took silver with 52.31m – leaving Mart more than five meters ahead of his nearest rival, a clear difference in class at junior level.
The real surprise came a couple of weeks later. As of 08.07.09, Mart was leading not only the junior rankings but Estonia’s entire senior outdoor rankings with 61.75m. A junior at the top of the men’s rankings – a rare combination in Estonian hammer throw. The result is a clear sign that his technical refinement and physical preparation have come into line.
Mart Olman’s strength stats and body measurements
The hammer throw is a technical event, but strength and speed provide its foundation. Mart Olman’s physique speaks for itself: 192cm tall and weighing 104kg. His build provides the mass needed to counter centrifugal force during the turns, while allowing enough mobility to maintain clean technique.
His gym numbers are also on par with those of a top thrower:
- full squat 180kg x 4
- snatch 95kg
- clean 120kg x 2
- deadlift 160kg x 8
- bench press 185kg
Deadlifting 160kg for eight reps shows that his recovery capacity and muscular endurance are well developed alongside his strength reserves. A 185kg bench press is not a typical calling card for a hammer thrower, but it gives an idea of how powerfully his upper body works during the delivery phase after the turns. A 95kg snatch and a 120kg x 2 clean confirm that he also has the explosive strength essential for accelerating the hammer through the final turn.
Mart Olman’s coaching team
Estonia’s best hammer throw coach, Toivo Ruut, oversees the technical side. Several of Estonia’s top throwers have developed under his guidance over the past decade. Former Estonian record holder Aivar Räni has also offered advice – experience you cannot find in books, which helps a young thrower avoid common mistakes.
Fred Antson designs his gym training and nutrition plan. This three-part system – technique, strength and nutrition, each overseen by a specialist – explains why Mart Olman’s progress looks like the result of a carefully considered development plan rather than a chance run of throwing form. This division of responsibilities is precisely what distinguishes systematic preparation at elite level from an amateur approach built on improvisation.
Nutrition and supplements in Mart Olman’s daily routine
Tai Kane Whey Drink GP has helped him through harder workouts. This rapidly absorbed protein shake is consumed during training and immediately afterward. The aim is to give the muscles the building blocks for recovery before he even steps into the shower.
Between meals, Mart takes approximately 10g of Optimum Nutrion BCAA 5000 Powder. Branched-chain amino acids keep muscle recovery going on longer days, when the gaps between competition and recovery and between two workouts stretch out. Before bed, he takes Fast Promix – a slow-release protein blend that supplies the body with amino acids throughout overnight recovery.
Supplements are no magic wand, of course – they only work alongside a structured diet and a regular sleep cycle. Mart Olman’s example clearly shows, however, how getting the details right can make the difference that leads to a major improvement in a young athlete’s performance.
Why should you follow Mart Olman’s progress?
In the history of Estonian hammer throw, the overall standard beyond Aivar Räni and a few other top throwers has been a matter of concern. A throw of 61.75m at 20 puts Mart at the top of the men’s outdoor rankings for now – but what matters is his trajectory, rather than his current position.
If the current system – Toivo Ruut’s technical coaching, Aivar Räni’s advice, Fred Antson’s nutrition plan and steadily growing strength reserves – continues to deliver at the same pace, Mart Olman’s place at the top of the Estonian rankings should become the rule rather than the exception in the coming seasons.
Frequently asked questions about Mart Olman
How far did Mart Olman throw the hammer?
58.06m at the 2009 Junior Championships in Valga. As of 08.07.09, he led Estonia’s senior outdoor rankings with 61.75m.
Who coaches Mart Olman?
His head coach is Toivo Ruut. Former Estonian record holder Aivar Räni provides advice. Fred Antson designs his nutrition and strength training plans.
What are Mart Olman’s strength stats?
The 192cm-tall, 104kg thrower squats 180kg x 4 reps, bench presses 185kg, deadlifts 160kg for eight reps and cleans 120kg x 2 reps. His snatch is 95kg.
Author: Jaan Allikvee
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