Junior Nsemba’s 3 best tests of power, speed, and dominance on the rugby field.
Junior Nsemba has become a standout striker for Wigan Warriors, helping his side work their way to the bottom of the Super League table in 2026. And, with his team heading to the “Magic WKND,” where all teams compete at the same host stadium, Nsemba hopes to take the progress he has made in recent months and delight his Liverpool fans. To that end, the 6-feet-5-inch player gave M&F his three favorite exercises for maximum results.
As the Rugby League World Cup games will be held later this year, Nsemba hopes to improve the momentum in Magic WKND, as Wigan Warriors are scheduled to face St Helens on July 5. Just like that, Wigan will be brave by beating St Helens on May 9, on their way to winning the Challenge Cup against Hull Kingston Rovers at Wembley. “We are very proud,” said Nsemba M&F. “This season has been tough with injuries, but not much has changed. The players who came in, like Noah Hodkinson, Jack Farrimond, and Taylor Kerr, to name a few. They all played a big role. To get a win against St. Helens to reach the final of the Challenge Cup and Wembley was special, it says everything.”
They say hard work pays off, and for Nsemba this is true. “If you don’t do the things that the coaches tell you in training with determination, it doesn’t help because you won’t produce results on the field,” he explained. “Similarly, if the training is not intense, it is not connected to the game. It is by doing things with determination and determination, whether it is in the gym, wrestling, or outside the field, it benefits us. We need to train to be at the highest level.”
To achieve that, Nsemba says there are three steps, in particular, that are important to his current success.
3 Junior Nsemba Playing Tests for maximum rugby results
Trap Bar Jump: 1 Set, 2-5 Reps
How does this work: Trap bar 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 feet and jumps as high as possible, leaving the ground while controlling the weight. Trap bar jumping is a great exercise for Rugby players because it allows athletes to be quick while carrying heavy loads, a situation that often occurs when fighting other players on the field. Counter movements in rugby require a strong and flexible lower body, so doing a trap bar jump in the gym can help prepare a player for the field.
Junior Nsemba says: “Trap bar jumping prepares players well to complete our CMJ (countermovement jump) test. There is always a lot of competition in the team during this exercise, as everyone wants to see who is the ‘best’ player on the team!”
Multi-Grip Bar Row: 1 Set to Failure
How does this work: Using a multi-grip bar (also known as a ball bar or Swiss bar), these lines build upper body strength to maximize performance when physical dominance is required. This variation of the bent-over barbell row will benefit your lats while strengthening your traps, back, biceps, and core.
Junior Nsemba says: “Ball rows are an important pulling exercise that improves core and back strength. They help develop key aspects of rugby league players, including tackle strength, impact performance, and carrying capacity. It is important that ball rows are performed explosively and with good technique to maximize their training benefits.”
Pull Ups – 1 Set of 10 to 12 Reps
How does this work: Using a cable channel and cable attachment, the Face taxes the rear deltoids of the shoulder, while building the traps, rhomboids, and rotator cuffs. Aside from the strength and muscle-building benefits, facelifts also improve posture and stability, helping rugby players avoid injury.
Junior Nsemba says: “Face pulls are an excellent exercise for injury prevention and improving shoulder health. I also find that, if done consistently, it’s an exercise where you can slowly increase the weight used over time. Another benefit is the wide variety of face pulls available, which helps keep the workout engaging while targeting the shoulders and upper back from different angles.”
Nsemba tells M&F that his physical fitness has given him room to improve his mental strategy, too. “Previously, my main job was to run and play football, but I was working hard to be able to see more games,” explained the player. “That comes from age and what coach Harry Smith has been saying. There’s a lot more intelligence in my game now than just focusing on running and dealing with what’s ahead. This improvement has come from working on the field, being in the gym, and talking to coaches like Sean O’Loughlin, Paul Deacon, and Tommy Leuluai about what I can do to see what’s important and be able to adapt to my game.”
Magic WKND 2026 is heading to Everton’s Hill Dickinson Stadium — the perfect stage for Rugby League’s biggest summer festival, taking place on July 4 and 5, 2026. For tickets, click here.
To follow Junior Nsemba on Instagram, click here.
