Strength Training &
Sports Performance
&
Personal Training
Be Stronger - Be Unstoppable
High Intensity Strength Training
The Home of PHIT
PHIT (Progressive/Hybrid/Interval/Training)
20-30 Minutes 2x to 3x per week - your trainer will monitor your progress and adapt the workout to your specific needs and limitation.
- Lose Fat - According to the National Library of Medicine, High-Intensity training burns 25 - 30 % more calories than other forms of exercise.
- Lose Inches
- Increase your Metabolic Rate - Burn more calories at rest!
- Increase your Energy Level
- Increase bone mineral density
- Transform Body Composition
- Feel Better
- Improve your Cardio Vascular Fitness Level
- A 2020 study in the American Journal of Physiology-Cell Physiology found that men with high blood pressure who engaged in HIIT training two to three times a week for six weeks showed marked improvements in blood pressure
- HIT can help you “lower your blood sugar naturally because it makes your body more sensitive to insulin,” Howard says. When your body is more sensitive to insulin, your risk of developing insulin resistance or Type 2 diabetes decreases.
- Challenge yourself and push yourself to new limits!
- We take HIT to a new sustainable level - train harder and smarter!
- We will provide the tools to make A Lifetime of Sustainable Fitness!
NO STRINGS ATTACHED
We understand you are busy and you don't have time to waste. The Strong U experience is designed to produce Real Results using Time Efficient and Proven exercise protocols. No long-term contracts No cancellation fees No initiation fees
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Real Results - evidence based training
Accomplish more in 30 minutes than you ever thought possible in a workout.
Effective
Guaranteed to Produce 50% Better Results in 1/2 the Time of a "typical" exercise program. We produce measurable Results! Lose Weight - Lose Inches - Feel Better
EFFICIENT
30 MINUTES 2X - 3X Per WEEK The Quality Repetition 3-1-5 THREE SECONDS OF CONCENTRIC (RAISING) ACTION, FOLLOWED BY A ONE-SECOND PAUSE, FOLLOWED BY FIVE SECONDS OF ECCENTRIC (LOWERING) MOVEMENT. THIS METHOD OF TRAINING MAXIMIZES TIME UNDER TENSION AND LETS YOU ACHIEVE THE MAXIMUM RESULTS IN JUST 30 MINUTES TWO TO THREE DAYS A WEEK.
EXPERT TRAINERS
Our Master Trainers have a combined 70 years of training experience!.
Team
Paul Mastronardi B.S. Ed
Head Coach/Program Director
Coach Mastro has over 35 years of strength and conditioning experience at the Scholastic and Collegiate levels. Coach Mastro coached Offensive Line at Stony Brook University, Outside Linebackers/Head Strength Coach at Villanova University, Defensive Coordinator at St. John's University, Head Coach at Nassau Community College, and Offensive Assistant OL for LIU. Coach Mastro currently serves as the O Line Coach at his alma mater St. Anthony's HS where he earned 1st All Catholic OG as a senior. Coach Mastro played Offensive Line for Hofstra University. Coach Mastro is a retired 26-year veteran FDNY Special Operations Firefighter.
Scott Hicks BA Ed., MA Ed.
Master Coach
Coach Hicks brings over 30 years of strength training experience. Coach Hicks is a High School Track & Field Coach and a High School Football Coach. Coach Hicks was a former standout Football Player at Longwood HS and for Stony Brook University.
Sean Christie B.A. M.A.
Strength Coach/SU Lineman Academy Coach
Coach Christie enjoyed a stellar high school football career at Patchogue Medford HS earning All State, All LI honors as well as being Awarded the Zellner Award as the top lineman in Suffolk County. A 3-star recruit, Christie went on to star at the University of Maryland. As a Terp Christie started 50 games at guard and was named to the Sports Illustrated U of Maryland All-Decade Team. Christie currently serves as a Teacher for Central Islip HS and the Offensive/Defensive line coach at Sachem East HS.
Brayan Naranjo BS Exercise Science
Strength Coach
Brayan brings youth and enthusiasm to the Strong U staff. Brayan while at Cortland was a student assistant strength coach working with the football team as well as Men's/Woman's Soccer and Field Hockey. Brayan has competed in Triathlons. While at Westhampton Beach HS Brayan competed in soccer and track.
Tyler Simpson B.A. M.S.
Strength Coach
Tyler is a US Marine Recon Combat Veteran! Tyler competed on the scholastic level in football and wrestling at Center Moriches HS.
Marc Andreassi Jr. B.A.
Speed Agility Coach
Marc is a former football and lacrosse standout for Sachem North HS. Marc went on to star at LIU Post in Lacrosse as a defenseman. While at LIU Marc was a member of two Division II National Championship Teams. Marc is the former owner and program director of DNA Sports Performance.
Services
2 on 1 Duo Training
Our 2:1 client-to-trainer ratio has proven to be the most effective affordable alternative to large group training modalities. You will receive the benefit of training in a team setting while gaining the advantages of 1 on 1 personal training. Using our TQR system each client is thoroughly monitored, and motivated while receiving the benefits of a progressive resistance program.
1 on 1 Personal Training
Our 1 on 1 training is designed for people who want the exclusive benefits of personal training. Using the PHIT method of training, each client will receive individual attention!
Athletic Performance Enhancement Training
High School, College, and Professional Athletes take your game to the next level. Gain the physical and mental edge to compete at the highest level. Football, Lacrosse, Basketball, Baseball, Softball, Soccer whatever your sport is we will help you reach your athletic potential. Coach Mastro and the Strong U Team of Degreed Professional coaches have extensive experience training high school, college, and professional athletes.
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Testimonials
Joe R.
Client
"I have been training with Coach Mastro for years. I was on blood pressure meds and other medications before I started. Now I don't take any medications, I feel fantastic, have more energy and I have a lot more strength and stamina."
Harry B
Client
"I was in a terrible car accident 3 years before I started training with Coach Mastro. I was walking using a cane. Not only did I lose my cane, but I also lost weight, I increased my strength and I feel like I did in my 30s. I am now 71 years old, lean and strong."
Peggy D.
Client
"I have had many trainers over the years, Paul is the absolute best. He worked around my physical limitations. He showed compassion and really understood my goals"
Farhan Badar
I was looking for a gym in the area for a while and happened to stop at U Strong and met Paul. Rather than walking through confusing packages, we did some exercises together. The sheer experience he has in fitness made me sign up in minutes. It was the best money I had ever spent on myself. Soon I was training with Paul and Jess. All superb trainers who push you to the right amount, no less no more. The facility is one of a kind with the latest brands of equipment and an upbeat feel. I have been training for the last 6 months and have come a long way mentally and physically. Lucky to have found the best coaches and I respect them a lot for how far they have brought me and others in my fitness industry. As I said, it is the best money ever spent.
Deana Acosta
As an RN, I’m always looking for scientific and evidence-based practices. What I love about Strong U is not only do they have the education and experience to probably train you, but they also have the evidence to back up what they are teaching. They aren’t just telling and showing me how to train they are giving me the WHY behind each exercise. My husband, 16-year-old son and I have been working with the trainers at Strong U for 2 months now and the difference in our physical, mental and emotional health is astonishing! Doing it together has been key for us! Thank you to Paul Sr, Paul Jr & Joe for all of your guidance, wisdom, patience and education. I highly recommend Strong U to anyone who wants to make real changes to see real results!
Danny Zasowski
Been going for a few months, already dropped 10 plus pounds and never felt better. Each session I feel better and stronger. Never met trainers that actually LOVE what they do and love to train others. Everybody is amazing and they work at your pace. They push you just enough but never too much. Each session is something different. Not once have I ever felt uncomfortable. I was never a gym person but going to U Strong has changed my mind and body for the right ways. I recommend this gym to everybody I know. If you’re looking to feel comfortable at a gym and get a great work out, I highly recommend. You will NOT be disappointed!!
Craig Norberto
Paul backs up his decades of education and experience with a truly innovative approach to strength and conditioning. Your experience at Strong-U will pay off in unexpected ways that reveal their methods to be effective on a multi-faceted level of physical strength, endurance, and conditioning. Stay with their process you’ll be a Stronger—U for it!
Gene Higgins
Great staff and welcoming place to work out. My 32 year old son with Down syndrome works out two days a week with Coach Paul and he is getting so much from the one on one attention.
Here Is The Plan
1. Contact Us
When starting an exercise program, we know the hardest thing to do is make that initial call. We want you to understand how Strong U can literally change your life. Call for your Free Seminar and Workout Session! This is your opportunity to try out the workout before you make an investment in a new fitness program. After this Seminar and Free Workout, you will have all the information you need to make a decision on how you will like to move forward. Attend a FREE informational Seminar or Schedule a Free One on One Consultation Today!
2. Science Based Training
At Strong U we don’t need contracts… your results will keep you coming back. We have many clients who have been with us for years. They are here because it works. The truth is that exercising hours a week is neither REALISTIC nor EFFECTIVE. The key to Strong U is our TQR System (The Quality Repetition) 3-1-5 protocol: THREE SECONDS OF CONCENTRIC (RAISING) ACTION, FOLLOWED BY A ONE-SECOND PAUSE, FOLLOWED BY FIVE SECONDS OF ECCENTRIC (LOWERING) MOVEMENT. This exercise modality lets you achieve the RESULTS you've been seeking in just 30 MINUTES! Feel the difference between a science-based approach to exercise.
3. Train 2 - 3 Times A Week
Your time is valuable. Don’t waste your precious time on ineffective exercise routines. Strong U's evidence-based resistance training protocol delivers an exercise routine that is Efficient, Effective and gets Results with no time wasted.
Athletic Enhancement Strength Training
"Building Athletes 1 Rep at a Time"
In the
RACE OF LIFE
you need an experienced expert coach