How to transfer midi files from Force to MPC, have Ableton

I've had a Force for a couple years and picked up an MPC Live about a year ago. I also got Ableton Live 11 Std awhile back, though I've never really learned to use it. In the past I mostly just did direct tracking of instruments into Reaper, but started wanting to do a hybrid setup with synths/drum machines and guitar/real drums.

I've learned my way around the basic Force and MPC workflows, but the PC integration and file management is still confusing. I'd like to take projects I originally did on Force and transfer them to MPC; I know you can't directly do that (I did see a post somewhere saying you can export from Force into MPC format but I don't see that option under Save As), so I would at least like to be able to manually transfer midi and maybe audio files from .ALS exports from the Force into the MPC software, then build them into sequences and transfer to the MPC Live.

How do I take a midi file I have in Ableton and transfer it to the MPC software? Tbh I'm having issues with the MPC software in general, can't figure out how to load project files that I've transferred from the MPC to my PC (kept all folders and file structure the same). There's probably some dumb simple stuff that isn't apparent to me, I'll keep searching for tutorials and such but nothing seems to directly address this. I would even be open to paying someone for a little bit of screenshare time haha, but any help from responses here is very appreciated too

I created a directory on my SD card for MIDI files, and I just put the SD into my Mac, drag MIDI files into it, eject, and return the SD to my MPC One+.

Then, in my MPC, I open the MIDI file from Browse; navigate to the MIDI file directory, touch the second file type icon from the left (the one that looks like a document), touch the filename, then touch LOAD.

The MIDI file will be loaded into the next available sequence, with each track in the file being a different track in that sequence.

Note: I just noticed that you were asking about MPC software and not MPC standalone. Sorry if I gave you instructions on the wrong thing. I do not use the MPC software.