Im a relatively new but passionate fighter who is addicted to the punching bags. My gym has heavy bag, banana bags, half bags, speed bag, these wavemaster things. So what I'm hitting depends on the day but I've been hitting them a lot and I don't want to overdo it. Yes I wrap my hands and use 14oz gloves but shoulders and calves get sore because I do a lot of kicking too. Anyways on a day like today I'll hit the bag for 1.5-2hrs around noon and then have MT training for 1.5 hrs before I go and practice the new combinations and techniques the bags for 2-3hrs until the gym closes. I usually do these 4 days a week and the other "days off" are an upper body lift and a leg lift. I work core in whenever the bags are full and then my only true day off is shadow boxing and a lot of rest. Only been doing this for about a month so the soreness has caught up and just started to take Aleve so I can get better workouts in with the sore legs and all.