The I Beat Osgood Program
Eight weeks.
Not a playlist.
Ethan's journey back to basketball and cricket, turned into a structured eight-week program — daily routines, Workouts, pain checks and sport tracking.
The I Beat Osgood Program
Eight weeks.
Seven stages.
Settle → Move → Strengthen → Train → Build & Load → Full Games → Stay in the Game
- 01
Weeks 1–2
Settle
Ease back on sport, learn the daily routine and start tracking your knee.
- Daily routine
- Recovery work
- Pain tracking
- 02
Week 3
Move
Build out the routine, start structured Workouts and ease back into light training.
- Mobility
- First Workouts
- Light training
- 03
Week 4
Strengthen
Build strength while light training continues.
- Strength
- Light training
- Recovery days
- 04
Week 5
Train
Step up the Workouts while sports training continues.
- Strength
- Sports training
- Recovery days
- 05
Week 6
Build & Load
Add dynamic movement and build sporting load.
- Power & landing
- Strength
- Building load
- 06
Week 7
Full Games
Ethan's first full basketball game at the start of the week and first full cricket game later on, after easing back in with training and a modified cricket match from Week 4. For every other athlete, that decision is individual.
- Power & landing
- Strength
- Full games
- 07
Week 8
Stay in the Game
Maintenance: daily foam rolling, knee checks and sport tracking. Week 8 is about continuing to monitor your knee and sporting activity, not proving that you're fully recovered.
- Maintenance
- Pain tracking
- Sport tracking
Eight weeks was Ethan's timeline. Not a promise.
Ethan played his first full basketball game at the start of Week 7, and his first full cricket game later that week. Every athlete's recovery is different, and reaching Week 7 doesn't clear anyone to play — return-to-sport decisions need individual assessment and professional guidance.
A day in the program
Check. Do it. Log it. Check again.
- 1
Check your knee
At breakfast and before your routine — rate it 0–10 with Ethan's pain-check movement. Green Zone or Red Zone.
- 2
Daily Routine
Foam rolling, stretching and activation — one exercise at a time with Ethan.
- 3
Sport or Workout
Sport day, Workout day or recovery day — the app works it out.
- 4
Check again
A final knee check, then see your progress update.
Original videos, filmed with Ethan
Every exercise, demonstrated by Ethan.
Short, original videos filmed with Ethan, with the key cue on screen — plus the sets, reps and hold times for every week. They unlock as soon as you join.
Daily Routine
Ethan demonstrates
Foam
rolling.
Foam rolling was a core part of Ethan's daily routine from the very first week, while he kept his sport light. Every position is demonstrated in the program.
Foam rolling is one part of the routine. It isn't a cure for Osgood-Schlatter.
The athlete dashboard
Built for
young athletes.
Open it, check your knee, follow Ethan through today's routine and tick off every set. Built like the sports apps young athletes already use.
Good afternoon
Ethan
Week 4 · Day 3 · Stage 3
Strengthen
Your day
- ✓Morning knee check1/10 · Green Zone
- ✓Check your knee2/10 · Green Zone
- ✓Daily routine12 / 12 exercises
- ✓Sport / trainingNo sport today
- 5Workout — if scheduledWorkout available today
- 6Final knee checkAfter your routine (and Workout)
01 · Your day
Always know what's next
Current week, stage and today's plan — knee check, routine, sport, Workout.
Before your routine
Check your knee
Do Ethan's quick knee-check movement, then rate how it feels.
2
Green Zone
You're in the Green Zone
02 · Pain check
Green Zone. Red Zone.
A 0–10 check at breakfast, then before and after the routine. Red means no Workout that day — and tell an adult.
Today's Workout
Shallow Squats
3 sets
Set 2 of 3
Exercise 3 of 4
03 · Workouts
Every set counts
One exercise at a time, with each set tracked separately.
Example screens. The app records pain and activity but never makes medical decisions — a Green Zone score isn't clearance to exercise.
What you get
Everything they need.
In one place.
Not a playlist. A complete digital program your athlete opens on their phone — plus a printable booklet with every exercise and a weekly tracker, if your family prefers paper.
The eight-week I Beat Osgood program
Seven stages across eight weeks. Your athlete always knows the current week, stage and today's plan.
Ethan's original exercise videos
Every exercise filmed with Ethan — short, clear and easy to follow on a phone.
Guided Daily Routines
Foam rolling, stretching and strength work — one exercise at a time.
Structured Workouts
Weeks 3–7: strength and loading exercises, with every set tracked.
Pain tracking
A 0–10 knee check at breakfast, then before and after the routine, with a clear Green Zone and Red Zone.
Sport tracking
Log basketball, cricket and more — activity type, duration, effort and pain before and after.
Recovery scheduling
Workouts planned around training and games, with recovery days built in — and never counted as “missed”.
Progress dashboard
Pain history, routines, Workouts, sport sessions and stage progress in one place.
Parent information
Clear guidance for parents on supervising, and on when to seek professional advice.
Printable guide & tracker
Prefer a booklet? Every exercise plus a weekly tracker, to print yourself or save as a PDF.
Ethan's story
His real eight-week journey — including the days that didn't go to plan.
Ongoing digital access
Pay once and keep access. Revisit any stage, any time.
Start your journey
One program.
One price.
Back to sport.
Pay once. Keep access. No subscription, no upsells to unlock the next stage.
Not right for your athlete? Get your money back within 60 days — no reason needed.
Your journey might look different from Ethan's. But his story shows that progress is possible.
No program can promise a cure or a set recovery time — and we don't.
I Beat Osgood
Complete athlete program
A$99
One-time payment · No subscription
- ✓Ethan's original exercise videos
- ✓Eight-week program
- ✓Guided Daily Routines
- ✓Structured Workouts
- ✓Printable A4 guide & weekly tracker
- ✓Pain tracking
- ✓Sport tracking
- ✓Recovery scheduling
- ✓Progress dashboard
- ✓Parent information
- ✓Ongoing digital access
60-day money-back guarantee
Not happy? Get your money back within 60 days, less Stripe's card processing fee. Details
Equipment is purchased separately · Designed for athletes aged ~10–15