After finally getting around this, I am happy to be able to post again!
I thought I'd share a little fill that I sometimes use, which incorporates the double paradiddle. This little gem of a rudiment has always been a particular favourite of mine, and I've found it to be an excellent way of developing speedy double strokes and forearm strength in general. When applied correctly (and musically, of course), it sounds brilliant.
Here is a short transcription of the pattern :

and here is a demonstration at 3 different tempi:
You will notice that the difference in volume between what I've marked as the ghost notes and standard notes becomes more evident in the faster examples. This seems, to me, to be a natural progression. At faster tempi, this just comes naturally and changes the overall feel of the pattern and gives it more flair, and stops the pattern becoming more "choppy".
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