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."
The Welsh Rugby Union is forming a new Youth Board with a brief to help keep more young people involved in the game during their late teenage years and beyond. The first task of the fifteen strong Board will be to analyse and consider the issues which lead to a number of youngsters drifting away from the sport between the ages of 16 and 21. To apply visit www.wru.wales/youthboard
The Foster's Challenge Cup will involve the 12 Principality Premiership sides and will run during European and British & Irish Cup weeks, providing vital fixtures for the participating clubs and an opportunity for upcoming players to step up to semi-professional rugby and make a claim for starting places within the Premiership squads.
Eighty schools and colleges in Wales now have a full time rugby officer as part of the WRU's school club hub scheme. All of the school club hub officers recently gathered at the National Centre of Excellence for various workshops.
With Liam Williams forced out of the World Cup through injury, lock Luke Charteris and Skills Coach Neil Jenkins say they have to put yesterday's defeat behind them as Wales now look ahead to another physical encounter against South Africa in the quarter-finals of the Rugby World Cup.
WRU Consultant Head of Physical Performance Paul Stridgeon praises the Physical Performance department for their work and dedication as he addresses the media ahead of Wales' Pool A clash against Australia
Twelve young people have been selected to follow a one year WRU Coach Core apprenticeship programme. Coach Core was set up by the Royal Foundation of the Duke and Duchess of Cambridge and Prince Harry as part of the Olympics legacy in 2012 and the Duke of Cambridge was on hand to meet the apprentices on their first day in the job. The programme has been funded by the Hunter Foundation.
The WRU has launched a campaign to create a long term legacy for Welsh club rugby by highlighting the advantages of volunteering. Rhian Edwards, a volunteer at Seven Sisters, has enjoyed many benefits of her volunteering at a grassroots rugby club including being part of the Rugby World Cup volunteer workforce after being nominated by the WRU - and the WRU is asking for more people to develop their 'Welsh rugby roots'.