First of all you need WinRAR for the PC and UnRAR for the miggy. They are both availible at
http://www.rarlab.com.
Of course, you need LHA to unpack UnRAR on the miggy.
To transfer ADFs to floppies use
ADFBlitzer.
Now pack the ADF-files with WinRAR. Do not use a dictionary size larger than 1024 (IIRC) kb., or UnRAR won't be able to unpack the archives. Span the archive over as many floppy-size parts you need (720 kb.).
Copy the files to the floppies.
Then you mount the floppies on the miggy (
mount PC0:), copy everything to the hard drive, unpack it, and you're done!
Good luck!
