Workouts

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Latest

Success at Broadwood Stadium

Wednesday 13th May saw more than 275 of our young SOHK participants at Broadwood Stadium in literal rain, hail and shine for our 4th annual SOHK Scotland Rugby Festival.
Winning in Wales: Celebrating achievement

Across two action‑packed tournaments on the last days of April 2026, over 110 pupils from schools across Wales came together to compete, work together and celebrate their successes on the SOHK programme.
Believe to Achieve: Lily’s Story

SOHK participant Lily struggled with a complicated home life which affected her schooling. Once SOHK was introduced, Lily realised that her future wasn't as lost as she thought it was.
Royal Musselburgh Invitational Day 2026

Join us on 24th September for an exclusive day of golf, prize giving, and fundraising at the historic James Braid-designed The Royal Musselburgh Golf Course on East Lothian’s inimitable ‘Golf Coast’ hosted by rugby icon and top golfer Gavin Hastings OBE.

Safeguarding
Life Skills

Check out our life skills resources!
Brain Teasers & Games

Check back here for brainteasers soon - we'll be up and running in no time!
Wellbeing and Mindfulness

All things wellbeing and mindfulness!
Health and Nutrition

Take a look at our health and nutrition resources!

About Us

SOHK's mission is to empower children to realise their full potential. We envision is a society where every young person has an equal opportunity to succeed.
SOHK Schools Programme

The SOHK Schools Programme combines rugby sessions, 1-2-1 mentoring, and group discussions delivered by a consistent team of experts dedicated to supporting a young person's growth and potential.
Ken Cowen - Founder & CEO
Our History

School Of Hard Knocks (SOHK) was set up by Ken Cowen in 2009 and established as a not-for-profit organisation in 2012. Initially set up to help individuals find and sustain employment, SOHK has developed significantly over the years in order to adapt to society's ever-changing landscape.
Become a regular giver

Become a Friend of SOHK and help change lives for the better. We support empower vulnerable children so they can create a positive future, but we need your support. Please donate just £3 per month and help us change the game.
Donate today

SOHK delivers life-changing schools programmes for secondary school-age young people across the UK. By fostering an environment of genuine acceptance, and physical activity, group and one-to-one support sessions, SOHK enables participants to find meaning and purpose in life. As a charity, we depend on generous donations to support our mission and extend our reach to young people whose lives can be transformed by our programmes.
Rosa Innes - Head of Partnerships, Scotland
Policies and reports

Policies and reports
Our Psychology

All of School Of Hard Knocks (SOHK) activities are underpinned by 'the 3Cs'. This framework was originally developed by Dr. Chris Harwood and Dr. Karl Steptoe as a coaching methodology for youth football that incorporated life skills development. Over the years, School Of Hard Knocks has drawn on this evidence-based practice and applied it to SOHK Programmes. The 3Cs seek to improve an individual's confidence, control, and connection.
Impact and statistics