We have the Translation Workbench features enabled.

I'd like to download all translatable strings so we can have our localization people work on these. And then I'd like some way to upload the localized strings for a specific language.

I came across this cryptic note about mass translation, but it doesn't explain the structure of the Localized Value, or where and how to get the Translation or Translation User objects.

I've searched developer.salesforce.com, read the translation workbench docs, and even used Google but I've had no success.

Can anyone provide me with some instructions on how to do this?