Two-time world champion and passionate coach, Tony Stephenson, chats to Niamh Coughlan about his 20-year journey with the West Cork Kickboxing Club, sharing how “it’s not all about the medals”.
Tony Stephenson (right) with coach Ian Kingston
Born in Manchester but raised in Bantry, Tony Stephenson’s early years were marked by a wide range of physical pursuits. He attended Dromore National School, then the Boys’ School in Bantry, and later St. Goban’s Secondary School. Encouraged by his parents – his mother taught him to swim, his father coached him in football – Tony engaged in everything from Irish dancing to boxing.
Kickboxing entered the picture with a specific goal: to build confidence. After developing a stammer at age seven, Tony took up the sport alongside his siblings. “Within a year of training, my stammer went away,” he says.
Though not a natural talent at first, he credits coach Ian Kingston for identifying his potential early on and helping him grow both as an athlete and an individual. Influenced by Irish champion Brian Brosnan and international figures like Tomaz Barada, Tony committed fully to the sport at age 14.
That commitment has shaped every aspect of his life. “It brought great mental stability to my life,” he says. “It introduced me to my partner, I now teach my children, and I’ve had the honour of representing Ireland on the world stage.”
Training is a constant in Tony’s daily routine, combining personal preparation with coaching responsibilities. His weekly schedule includes two gym sessions focused on strength, regular sparring, pad work, tactical drills, and mobility work. Saturdays are reserved for intense sparring, while Sundays are typically set aside for recovery.
When preparing for competition, under the continued guidance of coach Ian Kingston, Tony has refined his approach to avoid the pitfalls of overtraining. “I’ve had issues with overtraining before, leading to injuries, but I’m getting better at recognising the signs. It’s important to listen to your body,” he shares.
Mentally, his focus is on controllable factors – performance, tactics, and staying present. Influenced by Stoic philosophy, he approaches competition with calm and clarity, taking it “one round at a time.”
He takes a pragmatic approach to nutrition and recovery. While not rigid year-round, he becomes highly disciplined ahead of major competitions, particularly when needing to cut weight. “I do treat myself, but I turn it on and off at certain times of the year.”
Tony’s career has been marked by extraordinary achievements. Winning the World Title in Sarajevo in 2019 remains the crowning moment of his competitive life. Over the course of five gruelling fights, he defeated the reigning Russian world champion in a performance he describes as his personal best. “By the third round, I knew I had him. I got a second wind and drove him back out of the ring.” He also represented Ireland at the European Olympic Games in Poland in 2023, another highlight in his career.
However, the road hasn’t been without setbacks. In 2022, during the European Final, he suffered a serious ankle injury, breaking it in two places after moving up two weight classes to qualify for the games. The injury required two surgeries and a long recovery. Although this put him out of action for a while, he returned to fighting at the highest level the following year.
Today, West Cork Kickboxing Club is thriving, with Tony now working full-time alongside club founder Ian. Their teaching philosophy is grounded in inclusivity and respect. “It’s very important that the space is welcoming to all ages and skill levels. That’s how it was for me, and it did wonders for my life.”
He notes a surge in interest in kickboxing across West Cork in recent years. Parents, in particular, are recognising the benefits: self-defence, confidence, focus, coordination, and resilience. “It’s an individual sport – no child sits on the bench. There’s something for everyone here.”
Since Tony first stepped into the ring, kickboxing has evolved dramatically. Now recognised by the Olympics, the sport has gained significant traction in Ireland, with a growing number of clubs, increased opportunities, and clearer development pathways for aspiring athletes.
Among Tony’s proudest achievements as a coach is guiding Evan Collins to a Junior World Title at the WAKO Youth World Kickboxing Championships in Budapest. Just 15-years-old, Evan returned last September with a gold medal – ten years after beginning his kickboxing journey under Tony’s mentorship. Naming both Tony and Ian Kingston as early role models, Evan’s victory marked a full-circle moment.
When asked what separates a good fighter from a great one, Tony doesn’t hesitate: “it’s not just about winning, but giving back to the sport. Helping the team, setting the right examples, and being a good role model – that’s what creates legends”. He’s also eager to bust a myth: “Not everyone who trains needs to fight competitively. Kickboxing can be about fitness, self-defence, personal growth, or just having fun. There’s a place for everyone with the right coach.”
Beyond the physical aspects, kickboxing has profoundly shaped Tony’s mindset. It has taught him to be respectful, controlled, and patient, and has strengthened his communication skills both as a teacher and a leader. He actively works on sharpening his mind under pressure, pushing himself out of his comfort zone regularly and treating discipline as a muscle that needs continual exercise. Small daily victories in training sessions keep him motivated.
His advice to young fighters is to “Focus on what you can control. You are not your medal. Losing doesn’t define your worth as a person”. As for confidence, “building confidence early on is critical. Corny as it sounds, belief in yourself is the first step. Kids who believe they are capable, learn and grow faster.”
For the future, Tony dreams of expanding his club’s leadership programme, developing more junior champions, and fostering a welcoming community. “We want to produce more champions who carry the Irish flag proudly at the highest levels.”
The club has just announced its ‘Kickboxing Kids’ summer camps for 2025, which will run across various locations in West Cork this summer. Activities will include kickboxing technical work, padwork, self-defence training, obstacle courses, sparring and more.