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

14/06/2026

Monday 15.6.26_ 5am gym.

Keenan, Salote & Izzy at work this morning 🤘. Back to 5x5 strength building including Reaction and core work.

Izumi on term break but pushing through her workout 🙌.

Coach also putting in the work 👊.

Debrief reminders: Complete Diary and Goal setting for next phase.

Awesome work team!

Friday 12.6.26_5pm gymOur usual mother-daughter Friday grind.I have to work hard to keep up with the fitter daughter 😁.G...
12/06/2026

Friday 12.6.26_5pm gym

Our usual mother-daughter Friday grind.
I have to work hard to keep up with the fitter daughter 😁.

Good warm up - 15 mins on the bike + kettlebell routine before moving into front squats, deadlifts/lat Pull-downs, bench press, leg press, hang cleans, core exercises & cool down stretches.

Keep showing up and putting in the work, no matter how big or small the session is. Progress comes from consistency, not perfection.

Till next Friday 🤘.

12/06/2026

Friday 12.6.26_PM SESSION

Competition simulation session today. Sitiveni was joined by Keenan and Israel (Izzy) at Bedesi grounds.

Activation Drills
Warm Up Drills - carry, line & stand
Warm Up Throws - half turns, step turns, and South African
Full throws x12

Training for the week done ✔️
Saturday: FASANOC Medicals

11/06/2026

Friday 12.6.26_ 5am gym.

Awesome work from Izzy and Sitiveni today. Izzy focussed on his weightlifting drills & Siti did strength work & finished w core. Even coach joined the workout as well.

Tai & Iliesa at their usual spot.

Great work to the whole crew.

Thursday 11.6.26_5am gym@⁨Hansel McCaig⁩ @⁨Sitiveni⁩ grinding in the gym this morning. Hats off to elite athletes who j...
10/06/2026

Thursday 11.6.26_5am gym

@⁨Hansel McCaig⁩ @⁨Sitiveni⁩ grinding in the gym this morning.

Hats off to elite athletes who juggle work, school, and training. Their time management has to be spot on. Thank you, Hansel, for keeping the grind this morning.

Also, good to see uncle Tai & Iliesa at the gym inspiring others to join.

Siti's focus this morning;
Addressing gaps identified through our video analysis.
> Right Hip Drive
> Posterior Chain activation
> Anterior Chain coordination
> CORE Flexibility
> CORE engine engagement
> Strenghten R shoulder and improve mobility

Vinaka team. 💯💪🏽🇫🇯

10/06/2026

Wednesday 10.6.26_2pm discus training.

Medium Throwing Session this avo. ~100 Reps
Set 1 Squeeze Drills - focus on the carry

Set 2 Line Drill - focus on the Whipping Arm

Set 3 Power Position - focus on Hip Drive

Set 4 Half Turns - focus on timing sequence > Legs first

Set 5 South African - focus on foot placement > sequence- Hip, Whip, Squeeze trigger and FIRE!!

Easy throws to 30m line showing great progress in just 2 days. Vinaka @⁨Sitiveni⁩ .

Coach Fred Fatiaki & @⁨Vivian NAINOca will be pleased.



Wednesday 10.6.26_5am gymMorning done. Great work team 💪.All the best to those having exams this week. 👍🏽
09/06/2026

Wednesday 10.6.26_5am gym

Morning done.

Great work team 💪.

All the best to those having exams this week. 👍🏽

09/06/2026

Tuesday 9.6.26_ Siti's program

Para Athlete_ @⁨Sitiveni⁩ Konataci (Discus Thrower). Siti is in the training squad to the Commonwealth Games in Glasgow.

5am gym - introducing Siti to our gym routine from w/up bike, elastic work, kettle bell and barbell routine & intro to the 5 core lifts - squat, deadlifts, bench, rows, back extensions.

3pm - Technical evaluation on his discus throws. Videos to highlight throwing strenghts and gaps to address in the next training block. High load throwing session.

⚒️ Credit to Coach Freddy Fatiaki and Coach Vivian Nainoca for the Base work done 🛠

Awesome first day 👊.

Fesaitu Mario Athletics Fiji Philo Mario Fiji Paralympic Committee Team Fiji

Tuesday 9.6.26_ 5am gymWelcome to our Para Athlete - @⁨Sitiveni⁩ Konataci (Discus Thrower) working with @⁨Taichi Vakasa...
08/06/2026

Tuesday 9.6.26_ 5am gym

Welcome to our Para Athlete - @⁨Sitiveni⁩ Konataci (Discus Thrower) working with @⁨Taichi Vakasama⁩ this morning.

Awesome work team. Blessed day.

07/06/2026

Monday 8.6.26_ 6am gym

Thank you @⁨Keenan Kostatino⁩, @⁨Salote Leca⁩ and for showing up today and putting in the work.

Reminder :
2 exercises is part of the routine:
▪︎ Back Extensions
▪︎ Weighted Bag Thoracic Stretch

Awesome work, team. Fesaitu Mario Philo Mario

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

Alerts

Be the first to know and let us send you an email when Pacific Wave posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Pacific Wave:

Shortcuts

Share

Category