Inside Sarah Bee’s training block
Peaking for back-to-back Throwdowns
Over the last two months, Sarah Bee has been deep in one of the most intense phases of her season — preparing for two major back-to-back competitions:
The German Throwdown (October 18–19) and the Austrian Throwdown (November 22–23).
Sarah trains full-time and, with her exceptional work capacity, sustains two sessions a day, five days per week. This block was designed to help her peak for both events — not just to survive them, but to show up at her absolute best. What have we been developing over the last weeks:
1. Weightlifting — Strength Under Stress
Sarah’s consistency in Olympic lifting is one of her strongest assets. She can move 90–95% of her 1RM repeatedly without failing lifts.
For this reason, we decided to start the block at higher percentages — exposing her early to the demands she’ll face in competition.
Every lift was recorded, reviewed, and discussed weekly. The feedback loop between us remained tight, and she implemented every cue with discipline.
The result?
In her own words: “These lifts close to my 1RM have never felt easier.”
2. Gymnastics — Skill Under Fatigue
Sarah handles gymnastic volume well, so our focus this time wasn’t on increasing reps, but on making it more sport-specific.
We recreated competition-like scenarios — pairing gymnastic skills with other elements and intentionally keeping her heart rate high before she had to perform.
She still had structured rest, but the key was to learn to execute with fatigue, under pressure, and with the precision she shows when fresh.
3. Conditioning — Building the Engine
Conditioning-wise, we isolated running since most elite events test it directly.
In parallel, we added anaerobic work late in the week — a specific area we identified in the previous training block as a point for growth.
This mix ensured that her endurance, recovery between efforts, and short-burst power improved simultaneously.
Results
As this long block came to an end, both of us felt the structure worked perfectly. The results back it up — Sarah achieved new personal bests in multiple areas, including:
1-mile run
2k row
3RM bench press
Max strict HSPU
Butterfly chest-to-bar pull-ups
Several benchmark workouts
While her Olympic lifts now sit close to her all-time bests, the technical quality and confidence behind them are on another level.
This training block was about precision, not just volume.
It was about replicating competition demands, staying connected through feedback, and learning to perform under pressure.
Sarah’s progress reflects not only her work ethic but also her trust in the process — the invisible factor behind every visible result.
Stay tuned to see her competing at Austrian Throwdown 2025.
Eddie