Junior Nsemba has become a key forward for Wigan Warriors, helping his team work towards the top end of the Super League table in 2026. And, with his team heading into the exciting “Magic WKND”, where every team competes in the same host stadium for a festive experience, Nsemba is hoping to build on the progress made recently and give his fans in Liverpool something more to be excited about. To this end, the 6-foot-5-inch player has shared his three favourite exercises with M&F for maximum results.
With the Rugby League World Cup coming up later this year, Nsemba hopes to build some momentum into the Magic WKND as the Wigan Warriors face St Helens on July 5. Of course, Wigan will be pleased that they beat St Helens on 9 May. Winning the Challenge Cup against Hull Kingston Rovers at Wembley was a great achievement. “We are extremely proud,” explains Nsemba. M&F. This season has been full of injuries, but most things have stayed the same. The players who have stepped in, like Noah Hodkinson, Jack Farrimond and Taylor Kerr, to name a few, have all played a big part. They’ve all made a big contribution. The Challenge Cup final against St Helens and then getting the win at Wembley was special; it means everything.”
They say hard work pays off, and for Nsemba, that’s certainly true. He explains, “If you do not do the work the coach asks you to do with commitment in training, it is pointless because you will not deliver results on the field.” Similarly, if training lacks intensity, it is not sport-related. Doing things with commitment and intensity, whether it is in the gym, wrestling, or off the field, gives us an advantage. We need to train to a higher standard.”
In this regard, Nsemba says there are three moves in particular that have been crucial to his current success.
Junior Nsemba’s 3 drills for top rugby results
Trap Bar Jumps: 1 set, 2-5 reps
How it works: Trap bar jumps are particularly effective for building strength and speed. They are a more explosive version of the trap bar deadlift, where the athlete pushes off the lift with their legs and jumps as high as possible, leaving the floor while controlling the weight. trap bar jumps This type of exercise is an ideal exercise for rugby players, as it allows athletes to remain agile while lifting heavy loads, a scenario that often occurs when battling with other players on the field. Counter movements in rugby require a strong and flexible lower body, so doing trap bar jumps in the gym can help a player prepare for the field.
Junior Nsemba says: “The trap bar jump also prepares players well to complete our CMJ (countermovement jump) test. There is always a lot of competition within the team during this exercise, as everyone wants to see who the ‘fastest’ player on the team is!
Multi-Grip Bar Row: 1 set to failure
How it works: Using a multi-grip bar (also called a ‘football bar’ or ‘Swiss bar’), this exercise builds upper body strength to maximise performance when physical dominance is necessary. This bent-over barbell 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 league players, including tackling strength, collision performance and carrying power. It is important that football rows are performed explosively and with good technique to maximise their training benefits.”
Face Pull – 1 set of 10 to 12 reps
How it works: Using a cable station and rope attachment, Face stretches the posterior deltoids of the shoulders, as well as builds the traps, rhomboids, and rotator cuff. In addition to strength and muscle-building benefits, face stretching also improves posture and stability, helping rugby players avoid injury.
Junior Nsemba says: “The face pull is a fantastic exercise for injury prevention and improving shoulder health. I also find that, when done consistently, you can gradually increase the weight. Another benefit is the variety of face-pull variations available, which helps keep the training engaging while targeting the shoulders and upper back from different angles.”
Nsemba told M&F that his increase in physical fitness has also given him the opportunity to improve his mental tactics. “Previously, my typical job was to run with the ball, but I’m also working hard to be able to see the game more,” the player explains. It’s come with age, as Coach Harry Smith has been saying. There’s more smarts to my game now rather than just focusing on running and dealing with things that come up. The improvement has come from work 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 do to improve my game. The important part is being able to see and adapt.”
Magic WKND 2026 heads to Everton’s Hill Dickinson Stadium – the perfect stage for rugby league’s biggest summer festival on 4 and 5 July 2026.
