Abstract: A training bag including a first bladder, a second bladder, and flexible outer shell is provided. The first bladder is fabricated of a flexible, water impervious material and defines a water chamber for holding a selected quantity of water. The second bladder is fabricated of a flexible, air impervious material defines an air chamber. The second bladder has a central cavity in which the first bladder is positioned such that the second bladder is concentrically positioned about the first bladder. The second bladder is inflatable by passing pressurized air into the air chamber. The outer shell is positioned about the first and second bladders.