Pacific Wave

Pacific Wave Stronger athletes.Stronger mindset. Stronger communities.

PacificWAVE delivers sport-specific Strength& Conditioning programs that enhance performance, prevent injury, and foster a positive culture that builds good character and long-term athlete develpmt

18/09/2026

Thursday 17.9.26 – 6am gym.

Siblings Raylin & Izzy putting in the work alongside Dad/Coach — different goals, same discipline.

Noelle & Naomi & team continue to show up and stay consistent .

Good seeing Iliesa in his corner, too, quietly grinding.

Keep showing up. Keep putting in the work.

16/09/2026

Wednesday 16.9.26 – 5am gym.

Introducing new exercises for our swimmers Keenan & Salote — a little preview of what’s coming in their new block.

Noah joined in for the core work - 4 sets starting to look a little too easy, 😁.

“Progress happens when the challenge keeps growing.”

Great work, team.

15/09/2026

Tuesday 15.9.26 _ 5am Gym

Early start, good energy and work done.

Awesome work Raylin, Noelle & Naomi.

“Show up, put in the work and get stronger together.”

Great work ladies.

Monday 14.9.26 – 5am GymAssessments continue for our swimmers as they prepare for their next training block. Noelle & Na...
13/09/2026

Monday 14.9.26 – 5am Gym

Assessments continue for our swimmers as they prepare for their next training block.

Noelle & Naomi continue working through their 2-week program. Noah owning his rugby program but never declines our invite to join in for core 👊.

Iliesa and his nephew in their corner of the gym — quietly grinding and consistently putting in the work. Great to see our fellow Rotumans getting it done too.

Thank you for the work, team. Blessings for the day ahead.

Saturday 12.9.26 – 7am GymOur swimmers coming off a deload week. The Gold Team - Don & Hansel went through a physical as...
12/09/2026

Saturday 12.9.26 – 7am Gym

Our swimmers coming off a deload week. The Gold Team - Don & Hansel went through a physical assessment with Coach before starting their new block.
This gives Coach a baseline to identify areas that need attention and helps guide the training focus and loads for the next phase.

Hansel was happy with his progress after working on exercises to address some imbalances identified earlier.

Thank you, team. Reset, assess, and build again.

Blessed weekend.

10/09/2026

Thursday 10.9.26 – 5am Gym

The girls taking over the 5am shift this morning.

Thank you ladies – Raylin, Noelle & Naomi.

Always fun when Coach is watching over the core workout...😁

Thank you, team, for the work put in this week.

Blessed weekend ahead, everyone.

Wednesday 9.9.26 _5am gymAnother day in the gym."Progress is the sum of small habits repeated day in and day out."Thank ...
08/09/2026

Wednesday 9.9.26 _5am gym

Another day in the gym.

"Progress is the sum of small habits repeated day in and day out."

Thank you, team. Blessed day.

08/09/2026

Tuesday 8.9.26_ 5am gym

The Gold Team putting in the work. Shoutout to Raylin and Don for bringing the energy—and even Coach joined the session today!

To all of our athletes heading back to school this morning, we wish you all the best for the new term.

Thank you, team. Blessed day.

Monday 7/9/26 — 7am GymA deloading session for our swimmers coming off competition over the weekend. Keenan going throug...
06/09/2026

Monday 7/9/26 — 7am Gym

A deloading session for our swimmers coming off competition over the weekend.

Keenan going through Functional Movement Sceen (FMS) test to identify areas that need attention and addressing in the next block.

Good to also see Salote and Noah grinding earlier in the morning. Noelle and Naomi continuing to work on the fundamentals and focusing on a good setup before increasing the weight on the bar.

They finished on a high with the team’s favourite — CORE!

A reminder for everyone to update your training diary and set clear goals for your next competition.

Managed to also capture a pic with Iliesa & nephew w our crew - Rotuman squad this am 🤘🏻.

Thank you team. Blessed day.

Friday 4.9.26_7am gymCovered warm up protocol1. Walk drill2. Floor hip mobility3. Balance ball activation.4. Squat & Dea...
04/09/2026

Friday 4.9.26_7am gym

Covered warm up protocol
1. Walk drill
2. Floor hip mobility
3. Balance ball activation.
4. Squat & Deadlift workout
5. Bench Press:
Set up, safety, warm up sets, work out sets, Negative drops.

Notes:
1. Volume calculations for total weight moved in gym session.
2. Cool Down & Recovery protocol
3. Prepare to train & Prepare to rest / sleep.

Thank you Noelle & Naomi.

Blessed weekend team and all the best to those competing tomorrow.

Address

Suva City

Opening Hours

Monday 05:30 - 10:00
15:00 - 18:00
Wednesday 05:30 - 10:00
15:00 - 18:00
Friday 05:30 - 10:00
15:00 - 18:00

Telephone

+6799915842

Website

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