Jamie Roberts is geared-up for a testing summer as Wales begin their World Cup preparations.
Warren Gatland's preliminary 45-man squad met for the first time this week as they embark on a gruelling training camp.
Gatland's stars will spend the next three weeks undertaking personal training plans before flying to Poland for two separate training camps.
And Roberts, who underwent minor knee surgery last month, is ready for a summer of hard work as Wales prepare to take on some of the game's most physical sides.
"This is the start of our World Cup, our real preparations start now," said 24-year-old Roberts.
"The knee's good, it was getting to the point where I was hobbling around after a game, so I had minor surgery three weeks ago. I should be back to full fitness in a couple of weeks.
"I'm ready to work hard and push myself to limits I've never reached before. Every training session that first game against South Africa will be in the back of my mind."
Wales make the initial trip to Poland on July 2 and return two weeks later before warm-up matches against England twice and Argentina.
Gatland will then reduce his squad to 30 ahead of the global tournament in September.
The Kiwi has already warned his players they will go through pain and agony in Eastern Europe where they be exposed to temperatures as low as minus 110 degrees Celsius in cryotherapy sessions to aid muscle recovery.
But the 2009 Lions man of the series is confident Wales will reap the benefits before they take on the Springboks, Fiji, Samoa and Namibia at the World Cup.
Roberts said: "There will be a big emphasis on fitness and I'm really looking forward to Poland, it will give us an opportunity to reach our peak physical condition.
"We've done it before and it was really beneficial, it's also a good laugh and will be good for team bonding.
"It's the ultimate to represent your country at the World cup but it's important that we go there in good shape."
Wales Head Coach Rob Howley talks to WRU TV's Sebastian Barrett about the 36-man squad he has just named for the forthcoming Under Armour series, which includes two uncapped players, Ospreys duo Sam Davies and Rory Thornton.
Head coach Rowland Phillips is deligthed he can now call BT Sport Cardiff Arms Park home for his Wales Women's side, who launch their international season next month with games against Scotland and UK Armed Forces in the heart of the capital city.
Wales Sevens star Sam Cross has put his home town club of Brynmawr on the map after winning a silver medal at the Rio Olympics with Team GB. His club have now honoured him by naming their players bar after him, as WRU TV discovered at the official launch, recently.
One of the newest members of the Principality Premiership, Bargoed admit it's proving to be a steep learning curve at the highest level, but are determined to become a force to be reckoned with. WRU TV visited the club last weekend when they took on Llanelli.
Table-topping Aberavon travel to north Wales to tackle RGC 1404 as both teams defend unbeaten starts to the season in the Principality Premiership. WRU TV's Graeme Gillespie visited the Wizards to see how their preparations were going for the game of the weekend.
The Half a Game initiative is currently sweeping across Wales and proving a major success. The scheme aims to give every young player at least half a game every weekend. WRU TV recently visited a festival in Narberth where clubs have fully embraced the initiative.
Both Bargoed and Swansea were seeking their first win of the Principality Premiership season this afternoon. It proved a fruitful day for the hosts - not only did they win, but Bargoed claimed a try bonus point.