Although it may not stick in a weekend, the vimtutor program (if you're on Linux you probably have it installed) covers this sort of stuff.
For moving beyond the basics I suggest this book: http://pragprog.com/book/dnvim/practical-vim
For moving beyond the basics I suggest this book: http://pragprog.com/book/dnvim/practical-vim
For vimtutor it's introduced in the first part http://benmccormick.org/2014/06/30/learning-vim-in-2014-the-...
The most disturbing thing when learning vim is the fact that shortcuts actually "means" something rather than being near your fingers. Like the old flashioned way to use shortcuts in RTS games vs grid modes.