The first question I would ask is if you can play medium and fast singles and doubles which will utilize different muscle groupings. If not, pick up a copy of Rudimental Logic or other valid source to walk you through the progression of speed into medium and fast tempos. www,vicfirth.com as mentioned previously is a great source in general...

If you can perform double and single stroke roll breakdowns (slow to medium to fast to medium to slow) then I would start out just playing two sixteenth note singles (R, L) then a five stroke roll (RR, LL) which will give you a paradiddle-diddle sticking although the note base will be two 16th notes followed by the four 32nd notes...slowly.

From there, widen your sixteenth note singles and open up your 32nd note doubles to give you all notes equalling the same note base = 16th note triplets, also known as 24th notes.

Increase tempo gradually....and enjoy!

thanks, yea i can play singles and doubles at a fast tempo and i do own rudimental logic. thanks