Every AFL off-season, Adam Tomlinson heads home to Melbourne to engage the secret weapon that keeps him quick.
Older sister Hayley, an elite track athlete who had gone to the world youth championships as a teenager, runs the Greater Western Sydney utility ragged over the summer months when the siblings train together.
As you'd expect, the competition is fierce.
"When she was 14, she ran a 9:24 for a 3km which is a long way better than me - I've run 9:38, except I weigh 98kg and not the 48km she did," Tomlinson said.
"The best thing about that is I get to go home each off-season and I've got someone to run with.
"I don't just turn up here and run well each pre-season. There's a fair bit of work that goes into it over the off-season."
The result is Tomlinson's striking aerobic capacity, something that helps him keep up with opponents for long periods despite standing a nick under two metres and weighing almost 100kg.
"I wear it as a badge of honour and try to come off the ground as little as possible to give the other boys more of a rotation," he said.
"Sometimes, it gets pretty tough but ... I can run with them."
On Saturday, the 24-year-old foundation player will run out in his 100th game for the Giants in Tasmania, trying to stop North Melbourne's forward line.
A lot's happened in Tomlinson's previous 99 outings.
His first 20 were winless before, finally, he was on the park for a stirring 37-point victory over Melbourne.
A chunk of 2016 was spent dominating the NEAFL after struggling for consistency and a specialist position.
His subsequent rebirth as a defender came partly from his own determination, and partly through the faith of coach Leon Cameron.
Cameron is a big reason why Tomlinson has re-signed with his first club three times, despite persistent speculation linking him to clubs back home in Melbourne.
"Leon and I have had a lot of honest conversations and he's always turned around and said 'I'm not letting you go because ... I love having you in the side'," he said.
"I got a lot of confidence out of it that he wanted me here, and wanted me to play for him.
"There was a lot of talk and a lot of stuff has been written and said in the media, but I really do like playing at this footy club."