As for the heavy bag, I will try to give you a pretty good general routine.

Start with doing 3x3 minute rounds, with a maximum of 1 minute rest in between. Hit the bag as hard as you can, continuously, for the entire time and breathe out as you hit. Dont worry about structure, stances, or anything else, just unload and feel what it feels like to hit hard. Do this regularly for 6 months to a year if possible. By then you will be hitting pretty hard, and also able to feel how force travels through your body, how to adjust your posture to gain more from less expense of energy, etc. The bag can you teach more than you would imagine if you learn how to listen to it. Then take techniques that you like from your system, integrate them into your rounds, and from then on you have a tool that allows you to learn how to train most of your movements up to a point where you can get some decent damage output out of them.