IOK REHABA 24-Week Knee Program · IOK Rehab №01
Beyond
Knee.
You don't heal movement by avoiding it — you rebuild it properly. A structured six-phase program built around how the human body actually moves, walks, runs, and performs.
- 24
- WEEKS
- 6
- PHASES
- 2
- SESSIONS/WK
§ 01 — The Principle
Not isolated exercises.
Real movement.
This isn't your typical knee program filled with isolated, artificial exercises that don't reflect how your body actually moves.
Instead of lying on a table or repeating low-value drills, you'll be guided through progressions that mirror natural gait and athletic performance — so your rehab directly translates to how you perform, live, and move every day.
- 01Restore mobility that sticks
- 02Move without hesitation
- 03Rebuild real strength
- 04Train walking, running, sport
§ 02 — The Platform
Train anywhere.
Any device.
Full-length video demonstrations, phase-by-phase progress tracking, and a structured lesson library — built for desktop, tablet, and mobile so you can train from the gym, your living room, or on the road.
- ✓ 26+ HD VIDEO LESSONS
- ✓ PHASE-BY-PHASE PROGRESS TRACKING
- ✓ LIFETIME ACCESS · ALL DEVICES
§ 03 — The Outline
A structured six-phase plan.
Daily resets, mobilizations, and two weekly training sessions — each phase building on the last toward confident, capable movement.
- 01
Getting the Knee to Move Well Again
WEEK 1 – 4Restoring foundational mobility and reintroducing pain-free motion.
- 02
Regaining Control
WEEK 4 – 8Building neuromuscular control through deliberate, low-load patterning.
- 03
Range of Motion Under Load
WEEK 8 – 12Expanding usable range while progressively introducing resistance.
- 04
Creating Force Into the Ground
WEEK 12 – 16Developing the ability to express strength through the lower limb.
- 05
Building the Brakes
WEEK 16 – 20Eccentric control, deceleration, and confident change of direction.
- 06
Speed & Power — Bonus
WEEK 20 – 24For athletes returning to sport or those ready to be challenged.
§ 04 — Who It's For
Anyone who wants their knees to work again.
Whether you're currently rehabbing an injury, managing a past one, or simply want your knees to move and feel better — this program meets you where you are and takes you further than where you've been.
Prerequisite
Medical clearance for full weight-bearing, exercise, and sport before beginning.
§ 05 — Field Notes
"If I were hurt, he'd be one of the few trusted people I'd work with."
"If you get the chance to work with Ian, make sure you listen — and don't look anywhere else."
"For any athlete looking to improve their fitness, Ian is the right guy."
IAN OSKAR KATANEC — FOUNDER, IOK REHAB
§ 06 — About Ian
Six years.
Elite sport.
Over six years working in professional soccer and other sports at the highest level — most recently with the Uzbekistan National Team, contributing to their historic World Cup qualification.
I own and operate a private training studio in Ljubljana, Slovenia, where I work hands-on with athletes and clients while mentoring coaches and therapists from a wide range of backgrounds.
My framework was shaped by the Postural Restoration Institute, Functional Range Conditioning, and the work of Bill Hartman — combined into an approach that helps people move better, perform stronger, and return to what they love.
§ 07 — GET 30% OFF NOW
Your knee health
starts here.
An exclusive offer for the first 100 customers. Take the first step toward stronger, more capable knees — today.
ONE-TIME PAYMENT · LIFETIME ACCESS
START TODAY→- · 24 weeks of structured programming
- · 6 phases — beginner to athletic
- · Daily resets & mobilizations
- · Two weekly training sessions