I'd agree that the APFT is not a good indicator of fitness - you can get a good score on the test and be too weak to ruck march etc. But I think that if you are in good shape for doing Infantry stuff, then the APFT should be a joke to you. One SF major told me the APFT should be the easiest day of your PT program.
I've read the average competitor in the Best Ranger Competition is 5'10 and 165lbs. I also know some SF guys that are in the 240-260 range. I think as long as you can move for long periods of time, carry heavy objects, and move very fast sometimes you should be good to go.
What I do:
1.Lift: Every third day incline bench, pull-ups, dips, rows, dl, squats, overhead press - and push ups to failure at the end
2.Run: usually about 3x a week, distance, hills, and track work
3.Other cardio: bike, elliptical - sometimes as active recovery, sometimes as an interval workout
4.Ruck every week or two - 60lbs for 1-2 hours. I think squats, dl, and cardio keep me in good rucking shape, but I like to stay used the feeling of having a ruck on and keep my feet relatively tough.
If anyone has any ideas about training specifically for Ranger school, please post them. Especially sleep deprivation...