We caught up with Matt and Jack Whitlock ahead of the AFL National Draft in November 2024 to hear about their incredible journey towards professional football.
Both brothers, who were drafted to North Melbourne (Matt at pick 27) and Port Adelaide (Jack at pick 33), reached this significant milestone through extraordinary dedication, structured routines, and mutual support.
Throughout their schooling years, Matt and Jack prioritised nutrition to meet the demands of their rigorous training schedules. Their daily routines included consuming six substantial meals each day. "My goal was to put on size," Matt explained. "That meant real meals, not just snacks. A smoothie on top of my Weet-Bix, fruit at recess, two salad rolls at lunch, and a pasta every day after school." Jack followed a similar routine, noting that his diet was shaped through a food plan provided by his manager, which helped him gain 10 kilograms in a year.
Understanding the importance of preparation, the brothers spent Sundays meal prepping, often tuna or pesto pasta, for quick reheating after school, particularly useful when heading straight to training. Their dinners were colourful and balanced, and they routinely ate eggs in the evenings to maintain energy and muscle recovery. "Even when you’re not hungry, you just eat it anyway," Matt said.
Despite their shared approach, Jack’s path to the draft was marked by resilience. At 16, he suffered a lacerated spleen, kidney, and broken ribs during his second Bushrangers game. “My vision went black. I couldn’t breathe,” he recalled. Initial assessments suggested his spleen might need removal, ending his contact sport career. After being flown to the Royal Children’s Hospital, he spent nearly two weeks immobile. “I couldn’t stand or even brush my teeth,” Jack said.
Recovery took a full year. “They told me I could jog 100 metres after six months and I was stoked with that, even though it now feels cruel,” he shared. He credited his recovery to his support system, including his brother Matt, family and friends.
For nearly three years, Aquamoves became a pillar of their training. “It’s probably the only place in Shepparton with gym, hydro, and pools all in one,” Matt said. Both brothers held gym and pool memberships and trained there up to five times a week. Jack shared: “The hot and cold spas are probably one of the main reasons I go here, especially for recovery.”
They alternated gym with running sessions, long runs, speed work, and hybrid sessions and included pool work as part of their recovery routine. “It’s about keeping the body moving,” Matt said. “Even just once a week in the hydro helps you stay fresh and avoid injury.”
Both also took part in fitness classes through Goulburn Valley Grammar School, including HIIT sessions and bike work at Aquamoves. “You can’t always just be doing gym and running,” Matt said. “You’ve got to change it up a bit. The classes help out a lot, but mainly for me, it’s the gym and the swim that help the most.”
They agreed that having mates around while training at Aquamoves was another motivator. “It always helps when you’re training with a variety of people,” Matt said. “It’s easy to access and right in the middle of town.”
Exercise, they explained, helped mentally as much as physically. “It stops me procrastinating,” Jack said. “It just makes me feel better.”
They also stressed the importance of rest and recovery. “Sleep, hydration and food intake are the big three,” Jack said. “You’ve got to eat right, especially straight after a session.”
In their downtime, they both found golf was a great mental release. “It’s something we can play that doesn’t impact the body too much,” Jack said. “It takes your mind off it,” Matt added. “You’re just hitting balls with mates. No pressure.”
When reflecting on their rise, the brothers shared messages for younger athletes: “Bank as many sessions as you can. You think you’ve got all this time, but it flies,” Jack said. Matt added: “Don’t go too hard early. Build consistency first. Then it becomes your lifestyle.”
Matt also pointed out a common misconception: “People think you need to run 10k or lift heavy. But it’s the craft. Whether it be marking, running, kicking the ball, or set shots, it’s about constantly working on the craft and the contest of the game. No one remembers your 2km time trial by mid-season.”
One quote that stuck with Matt came from his Murray Bushrangers coach, Mark Brown: “You didn’t realise the opportunity you had until it had passed you.”
As they waited for draft day, they remained focused on staying physically ready and injury-free. “I want to be known as hardworking, someone with the right values,” Matt said. “All this training has set me up to be ready from day one.”
Jack agreed: “It’s about staying healthy so I can have a long career. You build so many connections in footy, even for life after football.”
Standing at the threshold of their AFL journey, their preparation, resilience and continued connection with Aquamoves showcase the exceptional commitment needed to excel in elite sport.
Inspired by the Whitlock brothers journey?
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