Pacific Wave

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.

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 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.

THURSDAY 3.9.26 – AM GYM

Two groups yesterday.

Our Gold Team grinding at 5am. Great to have Raylin join Samuel. Thank you team for the consistency and hard work.

We also welcomed sisters Noelle and Naomi from the Fiji Judo. Great to have you ladies.

Like all beginners to our programme, they started by learning the movements, lifting cues, safety and good technique.

Well done on your first day, Noelle and Naomi. We look forward to seeing you grow.

“Build the foundation first. Strength comes with consistency.”

WEDNESDAY 2.9.26 | 7am GYM

Great effort this morning @⁨Keenan Kostatino⁩.

While Coach has been away, Keenan has been one of our most consistent junior swimmers in the gym. His eagerness to learn, commitment to the programme and willingness to keep showing up is a great example of taking ownership of his training.

A big part of our goal with our athletes is to empower them to become confident and independent in the gym, while understanding the importance of proper technique, following their programme and practising safety at all times.

Well done Keenan! Keep leading by example and building those good habits early.

WARM-UP
Bike → Walks → Floor → KB Routine → Barbell Routine

WORKOUT
Squats → Deadlift → Bench & DB Rows → BB Rows → Back Extensions → IWTLs → ISO Dips & Pull-Ups → Core Plates

COOL DOWN
Pool recovery

All the best to our swimmers competing this weekend.

Always inspiring to see parents working out at the gym. Staying fit and healthy. Fa'eksia Iliesa.

TUESDAY 1.9.26 | 5AM GOLD TEAM

Good to be back in the groove!

The boys back into their usual routine, putting in the work with this week’s competition in mind. Staying focused, sharp and consistent as we get closer to competition day.

A special welcome to Kelera Mudunasoko joining the Gold Team for the first time! Great to have you with us, Lela. Today was all about learning the movements, working through your lifting cues and understanding the importance of safety and good technique.

DEADLIFT CUES

▪︎Set up

▪︎Feet & arms

▪︎Breathe in & lock the core

▪︎Push the floor away

▪︎Same way up, same way down

Loading
SQUAT PROGRESSION
20kg Barbell Warm-Up → 30kg Normal Squat → 40kg Pause Squat → 50kg Split Squat → 60kg Step Ups → 100kg Power Squat

REMINDERS
Warm Up: Cycle/Rows • Elastic Mobility • Kettlebell Routine • Barbell Routine • Training Diary

“Every expert was once a beginner who simply refused to give up.”

Keep showing up. Keep learning. Keep putting in the work. Gold Team!

Wednesday 26.8.26 – AM Gym

We haven’t posted in a while, but our crew have continued to show up and put in the work.

Coach has been busy with a few workshops and is looking forward to getting back into the gym routine and joining the team again. In the meantime, a big thank you to Keenan and the rest of the team who continue to show up regardless.

It shows discipline, commitment, and the eagerness to keep getting better. Awesome work, Keenan!

“Consistency is what turns effort into results.”

Coach Fes is currently in the west attending an ASCA strenght & conditioning accreditation workshop facilitated by Dr. Trevor.

Wed 12.8.26 – 5am Gym

Our swimmers leading by example. Thank you, Keenan & and Don, for showing up.

"Consistency is what turns effort into progress.”

Thank you to the rest of the team for putting in the work. Have a blessed day.

Monday 10.8.26 _ 5am gym

Big shoutout to Noah, Tharon, Keenan, Salote, Josaia & the rest of the team, for showing up and getting the work done today.

Coach is still away, but they know what to do. 👊🏽 That’s the goal — building athletes who take ownership of their training.

"Discipline is doing it, even when no one is watching.”

Awesome work team. Blessed day.