Junior Nsemba has become a dominant striker for Wigan Warriors and has helped his side work towards the bottom of the 2026 Super League table. And with his team heading towards the exciting “Magic WKND” where each team competes in a host stadium for the feel of the festival, Nsemba hopes to build on the progress he has made in recent months and win more Lipos fans. To that end, the 6-foot-5-inch player provided M&F with three of his favorite exercises for maximum results.
With the Rugby League World Cup at the end of this year, Nsemba will be hoping to build some momentum on Magic WKND as Wigan Warriors face St Helens on July 5. Of course, Wigan will be heartened by the way they beat St Helens on May 9. Challenge Cup winner over Hull Kingston Rovers at Wembley. “We are incredibly proud.” says Nsemba M&F. “It’s been a tough season with injuries but not much has changed. The players that have come on like Noah Hodgkinson, Jack Farrimond and Taylor Kerr to name a few. They’ve all played a big part. To get the win over St Helens to get to the Challenge Cup final and then at Wembley was special.”
They say that hard work pays off and for Nsemba this is certainly true. “If you don’t commit to what the coaches tell you to do in training, it’s useless because you won’t perform on the field,” he said. “Similarly, if the training is not intense, it is not suitable for the game. It is by doing things with commitment and intensity, whether it is in the gym, wrestling or on the field, that we benefit. We have to have training at a high level.”
To that end, Nsemba says there are three moves in particular that are critical to his current success.
3 Junior Nsemba exercises for optimal rugby results
Trap Bar Jumps: 1 set, 2-5 reps
How it works: Trap jumps are great for building strength and speed. They are a more explosive version of trap-bar deadlifts, where the athlete pushes through the lift with their legs and jumps as high as possible to get off the floor while controlling the weight. Trap jumps These are the best exercises for rugby players because they allow athletes to be more agile when carrying heavy loads, a scenario that often occurs when tackling other players on the field. Counter-moves in rugby require a strong and flexible lower body, so performing trap jumps in the gym can help prepare a player for the field.
Junior Nsemba says: “Trap bar jumps also prepare players well for completing the CMJ (contrast jump) test. There is always a lot of competition within the team in this exercise as everyone wants to see who is the ‘jumpiest’ player on the team!”
Multiple bar bar: 1 Failure setting
How it works: Using a multi-layer bar (also called a football bar or Swiss bar), these rows build upper body strength to increase performance when physical dominance is needed. This variation of the barbell row curl benefits your lats while strengthening your glutes, 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, impact and lifting strength. It is important that football rows are performed explosively and with good technique to maximize their training benefits.”
Push-ups – 1 set of 10 to 12 repetitions
How it works: Using a cable station and rope attachment, Face stretches the rear deltoids of the shoulders while simultaneously building the traps, rhomboids, and rotator cuffs. Aside from the strength and muscle building benefits, face pulls also improve posture and stability and help rugby players avoid injury.
Junior Nsemba says: “Flip-ups are a great exercise for injury prevention and improving shoulder health. I also find that when done consistently, they are an exercise that you can steadily increase the weight used over time. Another advantage is the variety of face drawing options available to help maintain the workout while targeting the shoulders and back from multiple angles.
Nsemba tells M&F that his physical achievements have also given him room to improve his mental strategy. “Before, my specific job was running with the ball, but I also worked hard to be able to see more games,” explains the player. “It comes with age and what coach Harry Smith has said. There’s more intelligence in my game now instead of focusing on running and tackling what’s in front of me. It’s an improvement from working off the field, like being in the gym and talking to coaches like Sean O’Loughlin, Paul Deacon and Tommy Leuluai about how I can adapt in the game.”
Magic WKND 2026 heads to Everton’s Dickinson Hill Stadium – the perfect stage for Rugby League’s biggest summer festival on 4th and 5th July 2026. Click here for tickets.
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