Freedom ยท Breakthrough ยท New Beginning

THE FIGHT IS INTERNAL

Using discipline, structure, mentorship, and boxing-based training to help people rebuild confidence, resilience, and purpose.

Learn More Get Involved
Hear It From The People Who Were There
๐ŸฅŠ Participants ๐Ÿ›๏ธ Prison Governors ๐Ÿ‘ฎ Chiefs & Officers ๐Ÿ”ด Irish Red Cross ๐Ÿค Programme Partners
40+
Participants
Trained
100%
Completion Rate
Shelton Abbey
2
Certified Custodial
Environments
0
Security
Incidents
IRC
Irish Red Cross
Partnership
Our Story

The Boxing Free
Story

Boxing Free was developed through lived experience and a belief that discipline, structure, mentorship, and purpose can help people rebuild confidence, resilience, and direction in their lives.

The concept was born from adversity. From recovery. From a conviction that the tools which helped one person rebuild themselves could help many others do the same โ€” and that the best place to offer those tools is inside the prison system, where the need is real and the window for change is open.

Boxing Free is not a boxing class. The boxing is the vehicle. What people are really joining is a structured process of personal rebuilding โ€” built around six core principles and delivered by people who understand, from the inside, what that process actually requires.

"The movement is bigger than any one person. The mission is the focus."

โ€” Boxing Free

Delivered at Cloverhill Remand Prison in Dublin and, most recently, at Shelton Abbey Open Centre in partnership with the Irish Red Cross โ€” Boxing Free has already changed lives. This is only the beginning.

What We Do

Six Principles.
Real Change.

Every session is built around six core principles. Not fitness targets. Not performance metrics. The things that actually rebuild a person.

๐ŸฅŠ
Discipline

Showing up, every session. Structure and routine that extends far beyond the gym.

๐Ÿง 
Emotional Resilience

Learning to absorb difficulty, recover, and keep moving. The bag doesn't care about your history.

๐Ÿค
Mentorship

Delivered by people with lived experience of addiction, mental health, and rebuilding. Peer-led, not institution-led.

๐Ÿ“ˆ
Accountability

Real change only happens when a person decides to rebuild for themselves โ€” not for the system.

๐Ÿ˜๏ธ
Community

The same group, every session. Trust built over six weeks. Bonds that extend well beyond the programme.

๐ŸŽฏ
Reintegration

Life skills, future planning, and the internal architecture to go home different. Built before release โ€” not scrambled together after.

The Pilot Programmes

Where It Was
Proven.

Boxing Free has been delivered across two custodial environments in Ireland. Each pilot was a real programme, with real participants, producing real outcomes. This is the record of both.

Pilot One

Cloverhill
Remand Prison

Dublin ยท In Partnership with the Irish Red Cross ยท A Wing & E Wing

24Participants
12From A Wing
12From E Wing
100%Completion Rate
6Weeks
0Security Incidents

Boxing Free launched at Cloverhill Remand Prison โ€” one of Ireland's most challenging custodial environments โ€” in partnership with the Irish Red Cross. With approval from teaching governors, the programme was facilitated across two wings simultaneously. Normally wings do not mix. That approval was a significant institutional endorsement of what Boxing Free was doing.

24 participants from A Wing and E Wing trained together for six weeks. What began as a boxing programme became something much more โ€” a community, a support network, and for many, the first structured positive experience they had encountered in years.

Cloverhill ยท Programme Photography
Boxing Free group โ€” Cloverhill
Pad work โ€” Cloverhill
Boxing sparring โ€” Cloverhill
Pad work wide โ€” Cloverhill
Conditioning session โ€” Cloverhill
Push ups โ€” Cloverhill
Heavy bag work โ€” Cloverhill
Press-up row โ€” Cloverhill
Skipping โ€” Cloverhill
Training sessions โ€” Cloverhill
Cloverhill ยท In Their Own Words

Written and signed by participants during the programme. These are their exact words.

I don't think I could have got past the urge to take tablets if Jamie didn't help me. Beating addiction and mental health are the best two for me. The talks with Jamie afterwards in the yard helped me a lot. I'd love to do it again if I could.

Thomas
Cloverhill ยท Red Cross Boxing Free

Since I started, my anxiety is gone. I'm not angry and stressed out like I used to be. This course gave me a chance to speak freely about my problems with the group. Definitely the best thing I have experienced in prison.

Piotr
Cloverhill

I have loved every minute of it and noticed a big improvement in my physical and mental wellbeing. It has given me more self-control and the tools to deal with hard situations instead of lashing out like I did before. I feel that I am a better man.

Levi
Cloverhill ยท A2 Cell 19 ยท 17 February 2025

My fitness and mental health has improved massively. It helps me clear my mind and deal with the stresses of not being with my family. I have made friends for life. It will change how you live your life.

Killian
Cloverhill ยท 12 March 2025

I've seen personally how these classes have helped and saved some young and older gentlemen come out of their shell and some rather dark places. I've never seen anything like this with such positive results before.

Eoin
Cloverhill ยท A2 Cell 13 ยท 10 March 2025

Boxing Free was on point for releasing emotions in multiple different ways. He pushed each person to their limits but not to the point where you'd stop. He motivates you whether or not you feel good enough. I'll be keeping it going on my release 100%.

Sean
Cloverhill

This 6-week course has made me feel much better about myself. Everybody that took part got really close together โ€” I came out of my shell and feel more confident. This was great for my mental health. I will be attending this type of course again without a shadow of a doubt.

Shaun
Cloverhill ยท Red Cross Boxing Free

I really benefited from this course as I was suffering from mental health issues โ€” it's helped me come back from the dark side and get my life back on track. If these kinds of programmes were available, it could help in the rehabilitation side of being in prison.

Darren
Cloverhill

Before joining, my days lacked structure and it was easy to become isolated. From the first session I felt welcomed and treated as a person, not just another prisoner. The training built my discipline and confidence, and the friendships I made gave me a real sense of belonging. It's given me hope for life after release โ€” I know I'll keep boxing and training when I'm out.

Stephen
Cloverhill

Our journey into boxing while in prison was not just about physical conditioning โ€” it was a catalyst for personal growth. We learned discipline, self-control, and responsibility โ€” values that help us not just in boxing, but in becoming better people in our daily lives. We genuinely feel that we have changed for the better.

Lukas, Vismantas & Svidas
Cloverhill ยท Wing A2, Cell 15 ยท 12 March 2025
Pilot Two

Shelton Abbey
Open Centre

Co. Wicklow ยท In Partnership with the Irish Red Cross ยท 25 May 2026

20Participants
20Completed
100%Completion Rate
2World Number 1s
0Security Incidents

The Shelton Abbey pilot was Boxing Free's most comprehensive programme to date. Twenty participants completed the full six-week course โ€” every single one. At graduation on 25 May 2026, World Number 1s Michael Conlan and Thomas Stalker attended in person, delivered talks on resilience and second chances, and personally presented each graduate with their Certificate of Achievement.

Governor Joe O'Donoghue attended and supported the ceremony in full. The Irish Red Cross co-signed every certificate. This was not a trial run. This was proof of concept confirmed.

Shelton Abbey ยท An Afternoon With Champions ยท 25 May 2026
Governor Joe O'Donoghue, Michael Conlan and Thomas Stalker โ€” Shelton Abbey graduation 25 May 2026
Governor Joe O'Donoghue  ยท  Michael Conlan  ยท  Thomas Stalker
Michael Conlan and Thomas Stalker signing for participants โ€” Shelton Abbey
Boxing Free Certificate of Achievement โ€” Shelton Abbey
Boxing Legends poster โ€” Shelton Abbey 25 May 2026
The full Shelton Abbey cohort โ€” certificates in hand ยท 25 May 2026
The Shelton Abbey cohort โ€” certificates in hand ยท 25 May 2026

An Afternoon With Champions โ€” 25 May 2026

Two world-class champions visited Shelton Abbey as part of the Boxing Free graduation. Alongside Governor Joe O'Donoghue, they met every participant, delivered talks on resilience and second chances, and personally presented each graduate with their Certificate of Achievement โ€” in partnership with the Irish Red Cross.

๐Ÿ‡ฎ๐Ÿ‡ช Michael Conlan ยท Ireland
  • ๐Ÿฅ‰ Olympic Bronze Medal โ€” London 2012
  • ๐Ÿฅ‡ World Amateur Champion โ€” Doha 2015 First Irish male to win World Number 1ship gold
  • ๐Ÿฅ‡ Commonwealth Games Gold โ€” Glasgow 2014
  • ๐Ÿฅ‡ European Amateur Champion โ€” Samokov 2015
  • ๐Ÿ† WBO Intercontinental Featherweight Champion โ€” 2018
  • ๐Ÿ† WBA Interim Featherweight Champion โ€” 2021
  • ๐Ÿ† WBC International Featherweight Champion โ€” 2025
  • ๐ŸŒ AIBA Ranked Number 1 in the World โ€” 2016
๐Ÿด๓ ง๓ ข๓ ฅ๓ ฎ๓ ง๓ ฟ Thomas Stalker ยท England
  • ๐Ÿฅ‡ Commonwealth Games Gold โ€” Delhi
  • ๐Ÿฅˆ European Championships Silver โ€” Moscow 2010 & Ankara 2011
  • ๐Ÿฅ‰ World Championship Bronze โ€” Baku 2011
  • ๐Ÿ‡ฌ๐Ÿ‡ง Team GB Olympic Captain โ€” London 2012
  • ๐Ÿ† WBO European Lightweight Champion โ€” 2016
  • ๐ŸŒ AIBA Ranked Number 1 in the World โ€” 2012
Shelton Abbey ยท In Their Own Words

Written and signed by participants at Shelton Abbey Open Centre. These are their exact words.

When I came to Shelton Abbey I would hide in the bushes so people wouldn't laugh at me running. I joined Boxing Free, took 2 anxiety attacks during training โ€” and was talked through both. This programme gave me the self control to lose 7 stone. Since joining I have run 3 marathons. I feel like a better person and father.

Tarlddh
Shelton Abbey ยท 28 May 2026

I've trained through Boxing Free in Cloverhill, Mountjoy, and Shelton Abbey. It has given me a positive outlet to manage stress, anxiety, and the challenges that come with prison life. Boxing Free is much more than a boxing programme โ€” it builds confidence, self-respect, discipline, purpose, and hope for the future.

Ryan
Cloverhill ยท Mountjoy ยท Shelton Abbey

The first week I found it extremely difficult. I felt my life wasn't going anywhere. With guidance I slowly began to come back to myself. I tried lots of different things in the past โ€” but this programme is what I felt to be the most helpful. It really works.

Brian
Shelton Abbey

Since joining, I have seen a huge improvement in both my physical and mental wellbeing. The programme has given me structure, discipline, confidence and a positive focus every day.

Gregory
Shelton Abbey

I've used the gym for 15 years to manage my mental health and sometimes it's not enough. Boxing Free gave me a whole new outlet โ€” especially in an environment like prison where mental health can be made significantly worse. This programme would be incredibly beneficial for prisoners all over Ireland.

Killian C.
Shelton Abbey

No matter how long the session is, it lets you escape โ€” it gives you a chance to release all negative emotions, which helps with being in prison. My experience with Boxing Free was amazing. I strongly recommend it for anyone who struggles with their mental health.

Adam
Shelton Abbey

Boxing Free allowed me to express myself through physical training and get my emotions out in a better way. My fitness improved along with my confidence. It also helped lift the atmosphere in the prison with the group of lads involved. This programme would work very well in all prisons.

Evan
Shelton Abbey

It really helped with my mental health, anxiety and motivation. It boosted my confidence, helped me be more energetic and more at ease with myself. It made me realise I can be better in myself. I've learned a new skill I never thought I'd imagine.

Damien
Shelton Abbey

I joined because I felt I needed more discipline and structure. This programme didn't only help me physically โ€” more mentally. All my built up stress and anxiety I released on the pads. I would highly recommend it to everyone.

Simonas
Shelton Abbey

I found the classes were great for my fitness and motivation โ€” and more importantly my mental health. I would recommend that everyone should participate in any future classes.

Joe
Shelton Abbey ยท 4 June 2026

At the start I had no experience boxing and was in a bad place. Boxing Free helped me build my skills and helped with anxiety and stress. Mentally and physically I feel much better. I highly recommend it to anybody.

Liam
Shelton Abbey

Becoming involved with Boxing Free has given me the opportunity to contribute to something making a genuine difference in people's lives. I have seen first-hand the positive impact that structured training, discipline, and teamwork can have on people's mental and physical wellbeing.

Jamie
Personal Trainer & Programme Volunteer ยท Shelton Abbey
Measurable Outcomes

Evidence, Not
Aspiration.

Boxing Free is not built on theory. It is built on delivery โ€” inside real custodial environments, with real participants, producing outcomes that are documented, consistent, and replicable.

The data below reflects the combined delivery record across Cloverhill Remand Prison and Shelton Abbey Open Centre. These are preliminary pilot statistics. As the programme expands, formal third-party evaluation will be commissioned.

40+ Participants Across
Pilot Programmes
100 % Programme Completion
Rate โ€” Shelton Abbey
2 Custodial Environments
Successfully Delivered
18 Sessions Per
6-Week Programme
0 Security Incidents
Across All Delivery
๐Ÿง 
Mental Health & Wellbeing
Self-reported outcomes โ€” participant surveys
Reduced anxiety & stress 92%
Improved mental wellbeing 88%
Greater emotional regulation 85%
Reduced feelings of isolation 90%
๐Ÿ’ช
Discipline & Behaviour
Self-reported outcomes โ€” participant surveys
Improved self-control 91%
Increased personal discipline 87%
Improved physical fitness 95%
Committed to continuing post-release 78%
๐Ÿ”‘
Confidence & Self-Belief
Self-reported outcomes โ€” participant surveys
Increased confidence 93%
Greater sense of purpose 86%
Felt heard & valued 96%
Would recommend to others 100%
๐ŸŽฏ
Reintegration Readiness
Self-reported outcomes โ€” participant surveys
Improved attitude to release 84%
Developed structured daily routine 82%
Stronger peer support network 89%
Plan to continue boxing/fitness 75%

Methodology note: Outcome data is drawn from self-reported participant feedback surveys completed at the end of each six-week programme cycle. Figures reflect responses from participants at Cloverhill Remand Prison and Shelton Abbey Open Centre. All participation in surveys was voluntary. As the programme scales, Boxing Free is committed to commissioning independent third-party evaluation and longitudinal reoffending tracking in partnership with the Irish Prison Service.

Why Decision-Makers Choose Boxing Free
๐Ÿ›๏ธ
Prison Governors & IPS Management
  • Reduces tension on the wing by providing structured positive engagement
  • 100% non-contact โ€” zero security risk at any point
  • Contributes directly to calmer, safer prison environments
  • Fully supervised by cleared, qualified facilitators
  • Generates documented evidence of behavioural change
  • Supports IPS rehabilitation and reintegration strategy
โš•๏ธ
Healthcare & Mental Health Teams
  • Directly addresses anxiety, depression, and emotional instability
  • Trauma-informed delivery by trained facilitators
  • Reduces social isolation โ€” a leading cause of deteriorating prison mental health
  • Builds emotional regulation and self-control
  • Supports addiction recovery through routine, discipline, and purpose
  • Peer group creates natural support networks
๐Ÿค
Funders, Charities & Investors
  • Proven model โ€” delivered, completed, and evidenced
  • Low cost per participant relative to measurable outcomes
  • Scalable โ€” designed from day one for multi-site replication
  • Irish Red Cross partnership provides institutional credibility
  • Strong, documented participant outcomes across two sites
  • Clear social return on investment case

Built to Scale.
Ready to Replicate.

Boxing Free was designed from its first session to be replicable. The model does not depend on a single individual, a specific facility, or a large budget. It depends on structure, lived experience, and the right people. Those things can go anywhere.

Minimum: one gym space, one cleared facilitator
Works in remand, sentenced & open settings
Adaptable to community and youth environments
Full facilitator training programme available
Programme materials and structure fully documented
Partnership with Irish Red Cross across sites
Programme Structure

How The Six
Weeks Work.

Boxing Free is not a drop-in gym class. Every week has a clear purpose. Every phase builds on the last โ€” physically, mentally, and emotionally. The structure is deliberate because structure is precisely what most participants have never had.

Boxing Free TSP Programme โ€” Technique, Speed, Power
The TSP Framework

Technique.
Speed.
Power.

The Boxing Free TSP Programme combines the technical disciplines of boxing with personal development, teamwork, and rehabilitation. Every session is designed to build confidence, accountability, resilience, fitness, and self-belief in a safe and structured environment.

6 Weeks
3 Sessions
Per Week
90 Min Per
Session
18 Sessions
Total
T
Technique
& Teamwork
In boxing, technique means learning correctly from the ground up โ€” stance, guard, movement, combinations. No shortcuts. In life, technique means having the right tools and the self-awareness to use them. Most people in crisis have never been taught either. Boxing Free teaches both at the same time โ€” while building the trust and unity that only comes from training together as a team.
S
Speed
& Support
In boxing, speed is reaction โ€” reading a situation and responding before it escalates. In life, that same quality is emotional agility: the ability to pause, adapt, and choose a different response. Speed without support is reckless. Boxing Free develops both in parallel โ€” pushing every individual while ensuring no one is left behind. The group becomes the safety net.
P
Power
& Purpose
Real power is not aggression โ€” it is composure under pressure. It is acting with intention rather than impulse. In boxing, power is controlled, deliberate, and directed. In life, the same is true. Boxing Free uses the physical development of controlled power as a vehicle for rebuilding internal purpose โ€” giving every participant something to work towards, and the belief that they are capable of achieving it.
Weekly Rhythm
2 Sessions
Per Week
๐ŸฅŠ Session 1 โ€” Boxing Training 90 min ยท Gym
๐ŸฅŠ Session 2 โ€” Boxing Training 90 min ยท Gym
6
Weeks
2
Sessions
Per Week
12
Total
Sessions
90
Min Per
Session
10
Max Per
Group
2
Mentors Per
Programme
TEAM
Together Everyone Achieves More

Every participant starts and finishes the programme together. Nobody gets left behind. Participants are encouraged to support, motivate, and help one another throughout the six weeks. The team dynamic is not incidental to Boxing Free โ€” it is central to it.

The 12 Sessions

Six Weeks.
Twelve Sessions.

Every session is deliberate. Every week builds on the last. Click any week to see the full session breakdown.

Week One
Foundations
Starting the Journey ยท Building Confidence +
Session 1
Starting the Journey
Technical Training
  • Correct boxing stance
  • Balance and guard position
  • Forward and backward movement
  • Skipping โ€” basic rhythm
  • Basic jab
Conditioning Circuit
  • Squats
  • Star jumps
  • High knees
  • Walking lunges
  • Mountain climbers
  • Plank hold
Focus: Introduction to Boxing Free. Building trust and confidence. Each participant sets a personal goal for the programme.
Session 2
Building Confidence
Technical Training
  • Review stance and jab
  • Rear hand โ€” cross
  • Jab-cross combination
  • Shadow boxing โ€” 2 rounds
  • Footwork drills
Conditioning Circuit
  • Push-ups
  • Squat jumps
  • Burpees
  • Sit-ups
  • Bicycle crunches
  • Plank shoulder taps
Focus: Positive communication. Identifying personal barriers and beginning to overcome them.
Week Two
Structure
Movement & Coordination ยท Introducing Combinations +
Session 3
Movement & Coordination
Technical Training
  • Jab-cross review
  • Skipping โ€” footwork rhythm
  • Lateral movement
  • Pivoting
  • Shadow boxing โ€” 3 rounds
Conditioning Circuit
  • Reverse lunges
  • Tuck jumps
  • Bear crawls
  • Russian twists
  • Mountain climbers
  • Wall sit
Focus: Routine, accountability, and creating positive daily habits.
Session 4
Introducing Combinations
Technical Training
  • Skipping โ€” combinations
  • Shadow boxing โ€” 3 rounds
  • Lead hook
  • Jab-cross-hook
  • Bag work introduction
  • Pad work fundamentals
Conditioning Circuit
  • Burpees
  • Push-ups
  • Squat pulses
  • High knees
  • Sit-ups
  • Plank hold
Focus: Confidence building and overcoming self-doubt.
Week Three
Momentum
Defence Fundamentals ยท Controlled Pressure +
Session 5
Defence Fundamentals
Technical Training
  • Skipping โ€” speed work
  • Shadow boxing โ€” 3 rounds with defence
  • Slipping punches
  • Rolling under punches
  • Defensive movement
  • Jab-cross-slip
Conditioning Circuit
  • Shuttle runs
  • Mountain climbers
  • Jump squats
  • Bicycle crunches
  • Push-ups
  • Side planks
Focus: Stress, emotional control, and responding rather than reacting.
Session 6
Controlled Pressure
Technical Training
  • Skipping โ€” endurance rounds
  • Shadow boxing โ€” 4 rounds
  • Combining attack and defence
  • Pad work progression
  • Movement after combinations
Conditioning Circuit
  • Burpees
  • Walking lunges
  • Bear crawls
  • Sit-ups
  • Plank reaches
  • Star jumps
Focus: Reinforcing teamwork. Encouraging participants to support one another.
Week Four
Resilience
Advanced Movement ยท Fitness & Focus +
Session 7
Advanced Movement
Technical Training
  • Skipping โ€” double-unders introduction
  • Shadow boxing โ€” 4 rounds with angles
  • Defensive exits
  • Pivoting and angle changes
  • Combination drills
Conditioning Circuit
  • Box jumps
  • Push-ups
  • Mountain climbers
  • Russian twists
  • Squat jumps
  • Wall sit
Focus: Setbacks, resilience, and handling difficult situations positively.
Session 8
Fitness & Focus
Technical Training
  • Skipping โ€” speed rounds
  • Shadow boxing โ€” 4 rounds full intensity
  • Extended pad rounds
  • Heavy bag combinations
  • Reaction drills
Conditioning Circuit
  • Burpees
  • High knees
  • Lunges
  • Bicycle crunches
  • Plank hold
  • Bear crawls
Focus: Participants reflect on how far they have progressed since Week 1.
Week Five
Purpose
Leadership Through Example ยท Challenge Session +
Session 9
Leadership Through Example
Technical Training
  • Skipping โ€” partner challenge
  • Shadow boxing โ€” 4 rounds leadership focus
  • Combination building
  • Partner drills
  • Reaction training
Conditioning Circuit
  • Shuttle runs
  • Jump squats
  • Push-ups
  • Sit-ups
  • Mountain climbers
  • Tuck jumps
Focus: Leading by example. Supporting newer or struggling members of the group.
Session 10
Challenge Session
Technical Training
  • Skipping โ€” full rounds
  • Shadow boxing โ€” 4 rounds
  • Full boxing circuit
  • Pads and bag stations
  • Footwork stations
Conditioning Circuit
  • Burpees
  • Push-ups
  • Lunges
  • Squat jumps
  • Planks
  • Russian twists
Focus: Personal growth, future goals, and maintaining momentum after the programme.
Week Six
Achievement
Putting It All Together ยท Final Team Session +
Session 11
Putting It All Together
Technical Training
  • Skipping โ€” participant choice of style
  • Shadow boxing โ€” 4 rounds showcase
  • Review all techniques learned
  • Team drills
  • Controlled technical circuits
Conditioning Circuit
  • Participant-selected stations
  • Full-body circuit
Focus: Personal achievements and lessons learned. Participants lead the session.
Session 12
The Team Challenge
Boxing Showcase
  • Skipping showcase
  • Shadow boxing โ€” team display
  • Boxing Free Team Challenge
  • Pad work showcase
  • Technique demonstration
Team Challenge โ€” Together
  • 200 Squats
  • 200 Sit-ups
  • 100 Push-ups
  • 100 Burpees
  • 5 min Plank (accumulated)
Final reflection: Not who punches hardest โ€” but how far each person has come in confidence, discipline, resilience, teamwork, and self-belief.
What Every Participant Leaves With
๐Ÿ“‹
Certificate of Achievement

A formal Certificate of Achievement, presented at graduation โ€” many for the first time in their lives. Signed by programme partners including the Irish Red Cross.

๐Ÿ—บ๏ธ
Personal Progression Plan

A documented plan for continuing fitness, accessing support services, and maintaining the structure and habits built during the programme after release.

๐Ÿค
A Community

A group of people who trained together, struggled together, and grew together. Bonds formed over six weeks that many participants describe as friendships for life.

The Role of the Mentor

Far More Than Coaches.

Throughout the programme, Boxing Free mentors and facilitators are far more than boxing coaches. They are guides, role models, and the constant human presence that makes the difference between a participant staying in the programme and walking away. The relationship between mentor and participant is the engine of everything Boxing Free does.

๐Ÿงญ
Guidance & Encouragement

Mentors provide consistent, genuine encouragement โ€” particularly in the early weeks when participants are most likely to doubt themselves or disengage.

๐Ÿ“Š
Attendance & Engagement

Mentors actively monitor attendance and engagement, identifying at-risk participants early and taking action before disengagement becomes dropout.

๐Ÿ›ก๏ธ
Support Through Challenges

When participants face difficulties โ€” inside the session or beyond it โ€” mentors are the first point of trusted contact. Pastoral care is built into every session.

๐Ÿชž
Accountability & Responsibility

Mentors promote personal accountability without judgment โ€” helping participants develop ownership of their choices and the direction of their own lives.

๐Ÿค
Safe, Respectful Environment

Every session is held in a space where every person feels valued, heard, and respected โ€” regardless of their background, history, or where they are in their journey.

๐Ÿ’ฌ
Group Discussion & Reflection

Mentors lead structured group discussions around resilience, purpose, routine, and personal growth โ€” creating space for participants to speak honestly about their lives.

โญ
Building Confidence & Self-Belief

Every session, every encouragement, every piece of honest feedback is designed to rebuild the self-belief that many participants have never had โ€” or have lost.

๐Ÿ”—
Positive Communication

Mentors model the communication style they want to see โ€” calm, direct, respectful, and honest. That standard becomes the standard of the whole group.

๐Ÿ†
Ensuring Every Participant Belongs

No participant is invisible. Mentors ensure that every person in the group feels that they are part of something โ€” and that their presence in it genuinely matters.

The Goal Is Simple.

To use boxing as a vehicle for rebuilding confidence, resilience, discipline, purpose, and human connection โ€” in every person who walks through the door.

๐ŸฅŠ
Boxing as the vehicle.
Rebuilding as the destination.
๐Ÿ‘ฅ
Nobody starts alone.
Nobody finishes alone.
๐Ÿ”‘
Every person who walks in
deserves the chance to rebuild.
The Classroom Session

Beyond the Gym.
Inside the Mind.

The Third Session.
The Most Important One.

Alongside two weekly boxing sessions, Boxing Free delivers a dedicated classroom session with qualified professionals. This is not a lecture. It is not a workshop in the traditional sense. It is a safe, honest, open space โ€” and by the time participants arrive in it, they are ready to use it.

The gym does something that no classroom can do alone. It breaks down walls. Six people who would never speak openly to a stranger will, after three sessions of training together, sit in a room and talk honestly about their lives. The physical work creates the emotional safety that the classroom requires.

That is the design. That is why it works.

"This course gave me a chance to speak freely about my problems with the group, which I find very positive for my mental health. The best thing I have experienced in prison."
Piotr ยท Participant ยท Cloverhill
Why the Classroom Matters
๐Ÿง 
Mental Health Awareness
Delivered by Qualified Professionals

Participants learn to understand anxiety, depression, emotional regulation, trauma, and self-worth โ€” in a language and environment they can actually engage with. Many are accessing mental health support for the first time in their lives.

๐Ÿšซ
Addiction & Recovery
Honest. Compassionate. Direct.

Specialist professionals deliver sessions on addiction, dependency, overdose prevention, and recovery pathways. Not lectures โ€” conversations. By this point in the programme, the group is a team. Nobody is alone in the room with what they're carrying.

๐Ÿ—ฃ๏ธ
Sharing & Connection
The Power of Being Heard

Many participants describe the classroom sessions as the first time they have ever truly felt heard. The bonds formed in the gym mean that by the time people sit together in the classroom, they are not strangers. They are a team. And that makes everything possible.

๐Ÿง˜
Meditation & Breathing
Tools They Can Use Anywhere

Practical meditation and breathing techniques that participants can use independently โ€” in their cell, in the yard, or in any moment of stress or crisis. Living in the present is a skill. Like all skills, it can be taught. These tools go home with every participant.

๐Ÿค
Peer Support & Community
Nobody Rebuilds Alone

The classroom actively builds on the team dynamic created in the gym. Participants are encouraged to support one another โ€” to recognise that the person beside them is carrying something too, and that their presence in this group matters to everyone in it.

๐Ÿ”„
Life Skills & Future Planning
Building Beyond the Programme

Forward-focused sessions that help participants begin to think practically about their future โ€” routines, relationships, support networks, and the steps needed to reintegrate successfully. The goal was never just the end of the programme. It was always the life beyond it.

The Gym Builds the Trust.
The Classroom Uses It.

This is the design principle that separates Boxing Free from any other classroom-based rehabilitation programme. Most programmes try to create openness, honesty, and vulnerability in a room with strangers. They rarely succeed.

Boxing Free earns that openness first โ€” through shared physical effort, shared struggle, and shared achievement in the gym. By the time participants enter the classroom, the walls are already down. The trust is already built. The group is already a team.

The classroom then takes what has been built physically and translates it into something lasting โ€” emotional tools, self-awareness, mental health literacy, and a genuine understanding of what it means to be accountable, supported, and valued.

That sequence is not accidental. It is the reason the programme works.

What the Classroom Covers
๐Ÿง 
Mental Health & Emotional Wellbeing

Understanding anxiety, depression, stress, and emotional regulation. Delivered by qualified mental health professionals in a non-clinical, accessible way.

๐Ÿ’Š
Addiction & Overdose Prevention

Honest, compassionate sessions covering addiction, dependency, and overdose prevention. Delivered by specialists who understand the environment participants are coming from.

๐Ÿง˜
Meditation & Breathing Techniques

Practical tools for managing anxiety, stress, and emotional crisis. Techniques participants can use anywhere โ€” independently, without equipment, at any time.

๐Ÿ’ฌ
Honest Group Discussion

A structured, safe environment for participants to speak openly about their experiences, challenges, and feelings โ€” guided by facilitators trained to hold that space with care.

๐Ÿ—บ๏ธ
Life Skills & Future Planning

Practical sessions covering daily structure, routine, relationships, and the concrete steps needed to reintegrate successfully and avoid reoffending.

๐Ÿค
Peer Support & Accountability

Building a culture of mutual support, honest self-reflection, and shared accountability โ€” qualities that carry far beyond the programme into every aspect of a participant's life.

The Impact on Everyone Involved.

Participants access mental health support, addiction guidance, and emotional tools โ€” many for the first time. They leave with language for their experiences and the confidence to use it.
Families receive a person back who has begun to understand themselves. Reduced anger, improved communication, and a genuine attempt at accountability changes every relationship at home.
Prison staff observe measurable changes in behaviour on the wing โ€” reduced tension, improved communication, and participants who are actively engaged in something positive.
Prison management see a programme that contributes directly to a calmer, safer environment โ€” while generating documented evidence of behavioural and psychological change.
Healthcare teams gain a structured, evidence-based complement to existing mental health provision โ€” reaching individuals who would never engage with traditional clinical services.
Communities receive individuals who have been given the tools to reintegrate with purpose, structure, and self-belief โ€” reducing the likelihood of reoffending and the cost to society it carries.

The Boxing Gets People In.
The Classroom Changes What They Take Out.

Every participant who completes the full programme โ€” gym and classroom โ€” leaves with something that cannot be taken away. Not a certificate. Not a fitness level. A different understanding of themselves.

Ex-Boxer Mentorship

The Fight Doesn't End
When the Gloves Come Off.

Built From Experience.

My own experience taught me something important โ€” because I am an ex-boxer myself.

When a boxing career ends, it rarely ends cleanly. Millions of fighters around the world dedicate their lives to the sport โ€” chasing titles, chasing dreams, chasing the version of themselves they see in the gym every day. But when the career ends, many are left with nothing to fill that space.

That understanding is the foundation of everything that follows.

The Opportunity

Boxing Free is building a mentorship pathway specifically for ex-boxers โ€” creating a role where their experience becomes their qualification, where their story becomes their credibility, and where the end of their boxing career becomes the beginning of something else entirely.

The Reach

Ex-boxer mentors and facilitators would deliver Boxing Free programmes across prisons and community settings throughout Ireland and the UK โ€” keeping the programme authentic, experience-led, and scalable nationally and internationally.

The most powerful thing a mentor can say is not something they learned in a classroom. It is: I've been where you are. And I found my way back.
The Fight Doesn't Have to End When the Gloves Come Off.
For ex-boxers who join Boxing Free โ€” it's just beginning.
Why Boxing Works

The Sport That
Teaches Life.

Boxing is not chosen as the vehicle for this programme by accident. Of all physical disciplines, boxing has a uniquely direct relationship with the qualities that rehabilitation requires. Every session in the gym is simultaneously a lesson in how to live differently.

The link is not metaphorical. It is structural. The same mental and emotional skills that make a boxer effective in the ring are precisely the skills that make a person capable of rebuilding their life outside it.

D
๐Ÿ”’
Discipline
The Foundation of Everything

Boxing demands absolute consistency. You cannot fake technique. You cannot skip the fundamentals and survive. The gym rewards showing up, doing the work, and repeating it โ€” every single session.

S
โš–๏ธ
Self-Control
Power Without Destruction

Every punch must be controlled. Power without control is not boxing โ€” it is aggression. The sport teaches, through direct physical experience, that the most powerful person in the room is the one who controls themselves.

A
๐Ÿชž
Accountability
You and the Mirror

There is nowhere to hide in boxing. Your technique is visible. Your effort is visible. Your progress โ€” or lack of it โ€” is visible to yourself and your teammates. The sport creates a culture of honest self-assessment.

R
๐Ÿค
Respect
Earned, Not Given

Boxing culture is built on mutual respect โ€” between training partners, between coach and athlete, between opponents. You cannot train boxing without learning to respect the person opposite you, and to earn their respect in return.

R
๐Ÿ’ช
Resilience
Getting Back Up

Boxing is hard. Sessions are physically demanding. There are moments every participant wants to stop. Learning to push through that moment โ€” with support, not alone โ€” is one of the most transferable lessons the sport offers.

P
โค๏ธ
Physical Wellbeing
The Body Leads the Mind

Ninety minutes of structured physical exercise produces measurable neurological and psychological benefits. Reduced cortisol, improved sleep, increased dopamine. The body and mind are not separate โ€” and boxing addresses both simultaneously.

G
๐ŸŽฏ
Goal Setting
Something to Work Towards

Every week in boxing has a target โ€” a new combination, a faster reaction, a cleaner jab. Progress is visible and measurable. For people who have spent years without direction, having something to work towards โ€” and achieving it โ€” is transformative.

I
๐Ÿšช
The Open Door
Why Boxing Reaches People Others Cannot

Boxing carries cultural credibility in the communities and environments where Boxing Free operates. It is not perceived as therapy. It is not perceived as a programme. It gets people through the door who would never engage with traditional mental health or rehabilitation services.

Boxing teaches you to stop.
To breathe. To move with intention.
To pick your moment โ€” and then
commit completely.

That is not just a boxing lesson. That is the instruction manual for rebuilding a life. Every person who completes a Boxing Free programme carries that lesson with them โ€” long after the gloves come off.

Independent Voices

Not Our Words.
Theirs.

Independent voices carry considerably more weight than organisational claims. Participant testimonials are presented in full within the Pilot Programmes section โ€” alongside the photographs and records from each location.

What follows are the independent voices of governors, officers, the Irish Red Cross, and programme partners. These sections will grow as the programme expands. If you have worked with Boxing Free and would like to contribute, please get in touch.

Rehabilitation is at the heart of everything we strive to achieve within Shelton Abbey Open Centre. Boxing Free has become an excellent example of what can be achieved when structure, discipline, and mentorship are combined with genuine care for the individual. Participants have demonstrated increased confidence, improved emotional wellbeing, and a greater sense of purpose. Feedback has consistently highlighted that they feel heard, valued, and motivated to continue making positive choices โ€” both in custody and as they prepare for release. Boxing Free is much more than a boxing programme. It is a programme that promotes personal responsibility, resilience, self-belief, and hope. Initiatives of this standard make a valuable contribution to rehabilitation and to creating positive outcomes for those in our care.

Joe O'Donoghue
Governor ยท Shelton Abbey Open Centre

Boxing Free has proven to be an initiative that achieves far more than improving physical fitness. The programme creates a structured environment where participants are encouraged to challenge themselves, take responsibility for their actions, and support one another. One of the most impressive aspects is the emphasis placed on respect, accountability, teamwork, and personal development โ€” values that extend beyond the gym. Many participants have highlighted stronger peer relationships, improved mental wellbeing, and a commitment to continue boxing and fitness after release. I believe Boxing Free is an excellent example of how rehabilitation can support lasting personal growth.

W. McNeil
Assistant Governor ยท Shelton Abbey Open Centre
๐Ÿ›๏ธ Further governor testimonials
to be added
๐Ÿ›๏ธ Further governor testimonials
to be added

As Chief Officer, my primary objective is to implement a rehabilitation strategy that guarantees safety, routine, and reducing tension within the prison. Boxing Free has proven to be one of the most effective rehabilitative initiatives introduced to our prisons. The programme provides a highly structured, physically demanding outlet that tackles operational challenges head-on โ€” we have observed a noticeable decrease in behavioural incidents among participants. The mental health and behavioural transformations are what make this programme invaluable to staff and inmates. We see these skills transfer directly out of the gym and onto the prison floor โ€” improved communication, greater resilience, and a willingness to cooperate with staff. Boxing Free has delivered a vital institutional asset that fosters a safer, more respectful environment for both staff and inmates.

A. O'Keeffe
Chief Officer ยท Shelton Abbey

As Chief Officer, I have seen many rehabilitation initiatives introduced into the prison environment over the years. Boxing Free stands out because it combines physical activity with structure, discipline, accountability, and positive engagement in a way that supports both participants and the wider prison community. Throughout the programme, participants have demonstrated increased confidence, improved motivation, and a greater willingness to engage positively with staff and peers. Participant feedback has consistently highlighted increased confidence, stronger peer relationships, and a desire to continue boxing and fitness following release. I believe initiatives that combine physical activity with mentorship and personal development have an important role to play in helping people make lasting positive change.

A. E. Murphy
Chief Officer ยท Shelton Abbey

From an operational and staff perspective, the Boxing Free project has the potential to be one of the most effective rehabilitative initiatives introduced to our prisons. Managing a prison environment requires a constant focus on safety, routine, and reducing tension on the landings. Boxing Free achieves this by providing a highly structured, physically demanding outlet for energy that might otherwise manifest as frustration or conflict. Since the programme's introduction, we have observed a noticeable decrease in behavioural incidents among participants. We see these skills transfer directly out of the gym and onto the residential wings โ€” improved communication, greater resilience, and a willingness to cooperate with staff. I believe it could be an essential asset to our rehabilitation strategy.

N. Reynolds
Assistant Chief Officer ยท Shelton Abbey

It has been very special to watch this peer-led programme evolve and to see how peer-to-peer support can be truly transformative. Well done Jamie, and all those who have participated so far. No doubt this programme will help many others into the future.

Neala Murphy
Training and Employment Officer, Gate Service Tosรบ ยท Shelton Abbey
๐Ÿ‘ฎ Further officer testimonials
to be added
๐Ÿ”ด Irish Red Cross testimonials
to be added
๐Ÿ”ด Irish Red Cross testimonials
to be added
๐Ÿ”ด Irish Red Cross testimonials
to be added
๐Ÿ”ด Irish Red Cross testimonials
to be added

One of the most genuine and inspiring events I've experienced in boxing. This was never about fighting โ€” it was about using boxing to rebuild confidence, resilience, and purpose. Listening to Jamie speak, you got the sense this is only the beginning of something much bigger. Definitely a space worth watching.

Michael Conlan
๐Ÿ‡ฎ๐Ÿ‡ช WBA Interim Featherweight World Number 1 ยท World Amateur Champion ยท Olympic Bronze Medallist ยท Shelton Abbey ยท May 2026

The atmosphere in the room โ€” honest, grounded, positive, hopeful. This was not about boxing each other. It was about using boxing to help people rebuild confidence, accountability, and belief in themselves. Massive respect to Jamie for turning lived experience into something genuinely constructive for others. There's something real behind this.

Thomas Stalker
๐Ÿด๓ ง๓ ข๓ ฅ๓ ฎ๓ ง๓ ฟ WBO European Champion ยท Commonwealth Games Gold Medallist ยท Team GB Olympic Captain ยท Shelton Abbey ยท May 2026
๐Ÿค Further partner testimonials
to be added
๐Ÿค Irish Red Cross testimonial
to be added
In Their Own Words

Real People.
Real Stories.

Written by participants in their own words. These are not case studies โ€” they are human beings describing what happened when someone gave them structure, belief, and space.

I don't think I could have got past the urge to take tablets if Jamie didn't help me. Beating addiction and mental health are the best two reasons for me. The group chat in the school every Friday โ€” all positive stuff from everyone. I'd love to do it again if I could.

Thomas
Cloverhill Prison

Since I started, my anxiety is gone. I'm not angry and stressed like I used to be. This course gave me a chance to speak freely about my problems with the group. The best thing I have experienced in prison.

Piotr
Cloverhill

It has given me more self-control and the tools to deal with hard situations instead of lashing out. I feel that I am a better man since joining this class. I have recommended this to many people and they all love it as much as I do.

Levi
Cloverhill ยท February 2025

My fitness and mental health has improved massively. It helps me clear my mind and deal with the stresses of not being with my family. I have made friends for life. It will change how you live your life.

Killian
Cloverhill

I have seen personally how these classes have helped and saved some young and older gentlemen come out of their shell and some rather dark places. I've never seen anything like this with such positive results before.

Eoin
Cloverhill ยท March 2025

Our journey into boxing while in prison was not just about physical conditioning โ€” it was a catalyst for personal growth. We learned discipline, self-control, and responsibility. Values that help us not just in boxing, but in becoming better people.

Lukas, Vismantas & Svidas
Wing A2, Cell 15 ยท March 2025

For the last 30 years I have suffered with depression and anxiety attacks. Since I came to Shelton Abbey, this programme helped me build self confidence and self belief. It gave me the self control to lose 7 stone in weight. Since I joined I have run 3 marathons. I feel like I am a better person and father.

Tarlddh
Shelton Abbey ยท May 2026

From Cloverhill to Mountjoy and now Shelton Abbey, I have seen first-hand the difference this programme can make. Boxing Free is much more than a boxing programme โ€” it builds confidence, self-respect, discipline, purpose, and hope for the future.

Ryan
Shelton Abbey

Since joining, I have seen a huge improvement in both my physical and mental wellbeing. The programme has given me structure, discipline, confidence and a positive focus every day. I would strongly recommend it to anyone looking to improve their mental health and overall wellbeing.

Gregory
Shelton Abbey

Boxing Free gave me a whole new outlet to manage my mental health, especially in an environment like jail where mental health can be made significantly worse. I think the program would be incredibly beneficial for prisoners all over Ireland.

Killian C.
Shelton Abbey

It really helped with my mental health, anxiety and motivation. It boosted my confidence, helped me be more energetic and more at ease with myself. It made me realise I can be better in myself.

Damien
Shelton Abbey

No matter how long the session is, it lets you escape for that time โ€” it gives you a chance to release all negative emotions which helps with being in prison. My experience with Boxing Free was amazing.

Adam
Shelton Abbey
National Vision

Where Boxing Free
Is Going.

Boxing Free is not a local project. It is the beginning of a national movement โ€” with a clear, structured, and achievable vision for what comes next.

To establish Boxing Free as a leading rehabilitation and reintegration programme operating across prisons, probation services, and community settings throughout Ireland โ€” and internationally.
Where the Programme Will Operate
01
๐Ÿ›๏ธ
Prison Programmes
Custodial Settings Nationwide

Expanding delivery across the Irish Prison Service โ€” from remand to open centres โ€” replicating the proven model across every facility where the need exists.

02
โš–๏ธ
Probation Services
Post-Release & Supervision

Delivering structured programmes to individuals on probation โ€” providing the discipline, accountability, and mentorship needed to prevent reoffending during the critical post-release period.

03
๐Ÿ˜๏ธ
Community Programmes
At-Risk & Disadvantaged Communities

Taking the model beyond the prison gate โ€” bringing structured boxing-based development into communities facing deprivation, disconnection, and disadvantage.

04
๐Ÿง‘โ€๐Ÿคโ€๐Ÿง‘
Youth Intervention
Early Prevention

Reaching young people before the criminal justice system does โ€” building resilience, self-belief, and direction at the point where intervention can change the entire trajectory of a life.

05
โค๏ธโ€๐Ÿฉน
Recovery Support
Addiction & Mental Health

Partnering with addiction and mental health services to offer Boxing Free as a structured, evidence-based complement to existing recovery pathways.

06
๐ŸŒ
International Expansion
Beyond Ireland

The model is not Irish-specific. The principles of discipline, structure, mentorship, and lived experience translate universally. The long-term ambition is to take Boxing Free global.

The Roadmap
Phase One ยท Now
Proof &
Foundation

Two certified pilots completed. 40+ participants trained across Cloverhill and Shelton Abbey. 100% completion rate. Irish Red Cross partnership established. The concept is proven. The foundation is in place.

Phase Two ยท Near-Term
National
Prison Rollout

Formalise the Irish Prison Service partnership. Expand delivery to additional prisons โ€” both remand and sentenced settings. Train and certify additional facilitators. Build the operational infrastructure to scale.

Phase Three ยท Medium-Term
Community &
Probation

Launch community-based programmes in partnership with local authorities, probation services, and addiction services. Extend the reach of Boxing Free beyond the prison environment. Reach people before and after custody.

Phase Four ยท Long-Term
Youth &
International

Establish a youth intervention programme. Develop international partnerships โ€” beginning with the UK and Europe. Commission independent evaluation and build the evidence base for global replication. Make Boxing Free a movement without borders.

The Boxing Gets People In.
The Rebuilding Changes Everything.

Boxing Free is not defined by where it started. It is defined by where it is going โ€” and by the belief that every person, regardless of where they have been, deserves the structure, support, and opportunity to rebuild.

Get Involved

This Is Not
An Idea.
It's Working.

The proof is real. The need is real. If you want to help bring Boxing Free to more people โ€” as a partner, funder, volunteer, or supporter โ€” we want to hear from you.

Contact Us

Phone
Email
info@boxingfree.com
Website
www.boxingfree.com
๐Ÿ›๏ธ
Prisons & IPS Management
Reduce incidents. Support rehabilitation. Zero security risk โ€” non-contact throughout.
โš•๏ธ
Healthcare & Mental Health Teams
Opens people up where traditional outreach cannot reach.
๐Ÿค
Charities, Funders & Investors
Real outcomes. Documented impact. A proven model. Ready to scale.
๐Ÿ‘‹
Volunteers & Supporters
If you believe in the mission, there is a place for you in Boxing Free.