Junior Nsemba has become a dominant striker for Wigan Warriors, helping his side work towards the top of the Super League table in 2026. And, with his side heading into the exciting ‘Magic WKND’, where every team competes on the same pitch for a festival feel, Nsemba will be hoping to get the progress he has seen his fans most in recent months. To that end, the 6-foot-5 player provided M&F with his three favorite exercises for maximum results.
With the Rugby League World Cup taking place later this year, Nsemba is hoping to build some momentum on the Magic WKND as Wigan Warriors are scheduled to face St Helens on July 5. Of course, Wigan will take heart from the fact that they beat St Helens on May 9 en route to winning the Challenge Cup against Hull Kingston Rovers at Wembley. “We are extremely proud,” says Nsemba M&F. “This season has been bumpy with injuries but not much has changed. The players who have stepped in, Noah Hodkinson, Jack Farrimond and Taylor Kerr to name a few. They’ve played a big part. Beating St. Helens to get to the Challenge Cup final and then to Wembley was special, it means everything.”
They say hard work pays off, and for Nsemba, that is certainly true. “If you don’t do the things the coaches tell you to do in training with commitment, it’s pointless because you’re not going to produce results on the field,” he explains. “Similarly, if there’s no intensity in training, it’s not relevant to the game. It’s doing things with commitment and intensity, whether it’s gym, wrestling or out on the field, that benefits us. We need training to be at a high level.”
To that end, Nsemba says there are three moves in particular that are key to his current success.
Junior Nsemba’s 3 Go-To Drills for Top Rugby Results
Trap Bar Jumps: 1 set, 2-5 reps
How it works: Trap bar jumps are great for building strength and speed. It’s a more explosive version of trap bar deadlifts, where the athlete pushes through the lift with their legs and jumps as high as possible, leaving the floor while controlling the weight. Trap Bar Jumps is an ideal exercise for Rugby players because it requires athletes to be agile while carrying heavy loads, a scenario that often occurs when battling other players on the field. Opposing movements in rugby require a strong and flexible lower body, so performing trap bar jumps in the gym can help a player prepare for the field.
Junior Nsemba says: “Trap bar jumps prepare players well for completing our CMJ (counter-movement jump) tests. There is always a lot of competition within the team during this drill as everyone wants to see who is the ‘lightest’ player on the team!”
Multigrip Rod Row: 1 Set to Failure
How it works: Using a multi-grip bar (also known as a soccer bar or Swiss bar), these series build upper body strength to maximize performance when physical dominance is essential. This bent over bar row variation will make gains in your lats while strengthening your traps, back, biceps and core.
Junior Nsemba says: “Football rows are an important pulling exercise that develops upper body and back strength. They help improve key attributes for rugby players such as tackling strength, collision performance and carrying power. It is important that football rows are performed explosively and with good technique to maximize their training benefits.”
Face Pull — 1 set of 10 to 12 reps
How it works: Using a cable station and rope attachment, Face taxes the rear deltoids of the shoulder while also building the traps, rhomboids, and rotator cuffs. In addition to the strength and muscle building benefits, face pulls also improve posture and stability, helping rugby players prevent injuries.
Junior Nsemba says: “Facial pull-ups are a great exercise for preventing injury and improving shoulder health. I also find that, when performed consistently, it’s an exercise where you can steadily increase the weight used over time. Another plus is the variety of face-lift variations available, which helps keep the workout engaging while targeting the shoulders and upper back from different angles.”
Nsemba tells M&F that his fitness gains have given him room to improve his mental strategy as well. “Previously, my specific job would be to run with the ball, but I’ve worked hard to be able to see more of the game,” explains the player. “That comes with age and what coach Harry Smith has said. Now there’s more smarts in my game rather than just focusing on running and tackling what’s in front. That improvement has come from working off the field, like being in the gym and talking to coaches like Sean O’Loughlin, Paul Deacon and Tommy Leuluai about what I can adapt to my game.”
Magic WKND 2026 heads to Everton’s Hill Dickinson Stadium — the perfect stage for Rugby League’s biggest summer festival, taking place on 4 and 5 July 2026. For tickets, click here.
To follow Junior Nsemba on Instagram, click here.
