If I'm not wrong, XTM is able to export XLIFF files that can be loaded by Xbench (or at least that was the case with XTM 7.5 when we checked it a couple or three years ago).
Xbench can also read XLIFF:doc files, which I believe is exported by XTM, but I think that was only for projects specifically configured to export XLIFF:doc files (perhaps this has changed).
For example, to process an XLIFF file with Xbench 3.0, you can right-click on the file in Windows Explorer and choose Run QA in Xbench.
To quickly learn Xbench, we strongly recommend checking out our YouTube Channel.
It contains several focused 5-minute demo videos that introduce features and provide useful hints (even for experienced Xbench users).
Perhaps to start, I would recommend following the Getting Started with Xbench playlist of 5-minute videos, which in barely 30 minutes give a very good overview of main Xbench features.
Integration with CAT tools is a top priority item for Xbench. Any opportunities to integrate with any tool are expedited.
We already have quite neat integrations with two online CAT tools similar in functionality to XTM: Transifex and Memsource (there are videos for both on our YouTube Channel).
If XTM were interested in facilitating a tight one-click integration such as the one we have for example with Studio, Memsource, memoQ or Transifex, we would give very high priority to the task of implementing such functionality. I suppose that XTM will be more prone to facilitating such integration if key customers keep asking them for Xbench integration.