The main power output portion would probably be in the 4-6
For me 4 sec is spot on. 5sec was 'to much' I experimented the last year quite a lot with the 033 and 044 template 'naked' style: jumps, hill sprints, pushups.
Sprints are regarded as 'power training' as long as you are accelerating. I felt that I reached top speed at 4 seconds, and the last set can be quite hard.
In spring/summer (after a few longer flat sprints (8-10 sec) on which I came to a slight muscle tear really fast last year...) I had my first real sprint exposure for a longer period of time, and I found the hill great.
the first 2 or three sessions the legs were worked thoroughly with a bit of soreness overall. To me it seems literally the fastest way to deplete the ATP/Cpr system. On the perceived effort level they more than hold the candle to me to snatching 40kg in the (5r/4) frame.
for Q&D sprinting I use a gymboss interval timer and start each sprint out of a slow jog, from beep to beep.
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hill sprints for four seconds within the 033 frame.
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hill sprints on the 044 snatch frame.
jumps work also great. I go with 6 per repeat:
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6 jumps x4 every 3 minutes for six series.