Your question is so general and would require to long a post to answer.

Someone your age though can gain TONS of strength and muscle off of calisthetics and do this in your room. If you construct your program right you can do some conditioning with it also.

What you need,

1.) Pullup bar in the door of your room.
2.) weighted vest( i got a cheap $20 one, or get thigh weights and ankle, whatever)

I do this two times a week, once focused on strength once on speed.

Day one speed: Do however many pullups you can as fast as you can, stop when you slow down. Then do asmany pushups you can with speed, once you begin to slow, stop. Then do 3mins or so of abs, then repeat 5 times. Do without the vest for this one.

Day two Strength: Use the weighted vest and pick a number of pullups you can do and then subtract 2. Do that amount of pullups then pick a number of pushups u can do and subract 2-3 and stop on that number. For strength focus on tensing up alot, squeeze the bar with your hands, tense your abs, control your breathing. Do this for 5 rounds with abs in between.


If you want to add mass, on the strength day, do not take any break between rounds, and on the last one burnout on the pullups/pushups(change your grip to get out more)

For increased conditioning, do more rounds, as it becomes easier, use more weight on the vest. Or add in other exercises such as air squats, burpees or whatever else you can add in.

The speed you want to take time to rest, you get fast by doing things fast, so keep that in mind.