The tighthead prop admits he was eager to impress ahead of the 2015 tournament but found the going tough as the intensity was cranked up by Wales head of performance Paul Stridgeon.
Since the last camp in Fiesch, the Exeter Chief has earned 40 caps and become a key member of the Guinness Six Nations Grand Slam champions’ pack.
And Francis believes he is now a different animal to the one that first arrived on the scene with Wales.
“I had a week in the Six Nations before that first camp to get to know the boys. Then you’re out here and you just have to try and get used to it,” he said.
“When you’re first in camp, you’re trying to make that impression, try and make the most of it and keep up.
“Since then my fitness has come a long way but the game has moved on at the same pace. I’m fitter but everyone else is fitter and stronger. That’s the way the game has gone.”
“My overall game has developed, 100 per cent. The set piece is still your bread and butter as a prop and if you can’t do that, you’re probably not going to be able to play.
“But you’ve got to be able to do so much more now. Every player has difference strength and, as Gats says, you’ve got to have your point of difference. Whatever that is, you have to be the best.”
Francis has changed his entire body composition since making his debut four years ago. The body fat percentage has gone down and his muscle mass has increased, making him a force to be reckoned with at world level.
“I think I was 137kg and I’m down to 125kg now,” he added. “I got down to 127kg in the last World Cup camp but it was the quick weight loss and not the right one.
“I’d only had one year at Exeter last time and I was struggling with the pace there, let alone this.
I’ve had four more years of playing international and Premiership rugby, that’s going to get you more match ready.”
“You have to think you can hold your own against anyone in the world. I thought that four years ago. If you don’t think that, then you’re not going to make it.
“If you don’t back yourself to hold your own against anyone, there’s no point going in the scrum.
“You have to have that quiet arrogance. If you don’t believe it, you ain’t going to make it.”
