Road to The Rate: A Minor League Podcast

Connor McKnight sits down with White Sox Director of Player Development Paul Janish to discuss how the organization develops its next wave of talent. They break down the transition for newly drafted prospects, the plan for No. 1 overall pick Roch Cholowsky, promotions through the farm system, and how the White Sox manage pitchers' workloads as they chase a postseason berth.

White Sox prospects Caleb Bonemer and Matthew Boughton join Connor McKnight to discuss their development through the minor leagues, from refining their swings and adjusting to each new level of pitching to the routines, drills, and teammates that have helped them along the way. They also share stories about clubhouse chemistry, life off the field with roommates and catch partners, their pregame playlists and cheat meals, and the mindset that's fueled their success this season.

White Sox prospects Braden Montgomery and Max Banks join Connor McKnight on the latest edition of Road to the Rate. Braden talks about how he feels about being on the cusp, while Max Banks dives into his pitching arsenal and even gives Connor his Costco hack.

Connor McKnight catches up with two of the White Sox organization’s rising names in a packed edition of Road to the Rate. First, top prospect Colby Shelton joins the show to reflect on his standout start in Winston-Salem, earning Player of the Month honors, and the moment he got the call to Double-A Birmingham. Shelton opens up about adjusting to tougher competition, refining his approach at the plate, and why developing a stronger “internal clock” has become a major focus as he continues climbing the system. The conversation also dives into Shelton’s first spring training experience, the evolution of his mindset as a hitter, and the teammates who helped ease the transition to the Birmingham clubhouse. 
Later, Connor sits down with White Sox pitching prospect Ben Peoples to discuss recording the first save of his professional career, overcoming an uncommon shoulder injury, and the path that led him from starter conversations with the Tampa Bay Rays organization to becoming a reliever after arriving in the Adrian Houser trade. Peoples also breaks down his pitch mix, bullpen routines, preparing for back-to-back outings, and the mentality he’s carrying while working toward his first big league opportunity with the Chicago White Sox.

In this episode of Road to the Rate, Connor McKnight takes listeners inside the Chicago White Sox player development system with Paul Janish, breaking down how everyday interactions help shape the growth of the organization’s youngest talent. He explores conversations with players like Schultz and Antonacci, along with how the staff supports prospects navigating struggles or adjusting after being sent down to the minors. It’s a behind-the-scenes look at the structure and communication driving development at every level.
Connor also dives into several key prospects making noise within the system, including Jacob Gonzalez’s bounce-back, Braden Montgomery’s early-season adjustment followed by a strong surge, and what that could mean for his future. The episode continues with Colby Shelton’s success, how the organization determines defensive positions for prospects, and what Samuel Zavala has shown so far. It wraps with updates on pitching prospects Hagen Smith and Tanner McDougal, offering a full snapshot of the next wave of White Sox talent.

On this episode of Road to the Rate, Connor McKnight is joined by the White Sox top prospects Noah Schultz and Billy Carlson. Schultz dives into the importance of daily catch play, the feedback he actively seeks from teammates, and how he’s refining his arsenal with the cutter and slider. He also discusses building toward pitching deeper into games, the routines helping him get there, and what he took away from last season’s injury setbacks. From evaluating past tape to regaining his velocity, Schultz shares how he’s staying present while being on the cusp of a big league call-up within the organization’s pitching philosophy.
Then, shortstop Billy Carlson jumps on to talk about his strong start to the season. He gets into whether this spring training felt different, how swing decision reports are shaping his approach, and the adjustments he’s made at the plate. Carlson also opens up about embracing pressure, the confidence he draws from his defense, and the specific areas he’s focused on as he continues setting goals and building toward 2026.

Road to the Rate returns with an in-depth conversation featuring White Sox No. 10 prospect Kyle Lodise, diving into life both on and off the field. The episode opens with a look at enjoying spring outside of baseball before shifting into his development journey, from high school to college and, ultimately, into pro ball. Lodise reflects on navigating injuries, what he learned from his stint in High-A last season after getting drafted, and how those experiences continue to shape his growth in the White Sox system.
The conversation also gets into the details of his game, including his approach to base stealing and the preparation required to play shortstop at a high level. Lodise shares personal stories about his family, including his cousin Alex, who is a top prospect in the Braves' system, and his professional ballerina aunt, while also highlighting the impact of coach Tyler Coolbaugh and the importance of communication and daily routines. He wraps up by discussing his relationship with analytics and how he unwinds away from the game.

Road to the Rate continues as Connor McKnight sits down with White Sox pitching prospect Christian Oppor for an in-depth conversation on his development and approach on the mound. Oppor breaks down his pitching arsenal, touches on his velocity, and opens up about the mental side of the game. He also shares insight on teammates like Tanner McDougal and coaches like Jacob Dorris, offering a glimpse into the camaraderie and competition within the Sox system.
Oppor also discusses how he handles rising expectations, his pre-start routine, and the goals he’s set for himself heading into the 2026 season. The conversation wraps with a broader look at the outlook for White Sox pitching and where he sees both himself and the organization trending as the next wave of arms continues to develop.

Road to the Rate returns with Connor McKnight sitting down with White Sox prospect Caleb Bonemer to discuss the path that’s carrying him through the organization. Bonemer reflects on growing up playing baseball in Michigan, the challenges of developing in Midwest weather, and the people who’ve helped him stay focused on a day-to-day approach as he’s worked to refine his swing and overall game.
Bonemer also talks about his experience playing shortstop at 19 in pro baseball and preparing to add third base to his defensive mix this season. He shares how teammates like Colson Montgomery and Sean Burke have supported his development, walks through his routine leading up to games, and opens up about life away from baseball, from golfing to spending time with his dogs.

Road to the Rate rolls on as David Sandlin and Tanner McDougal stop by to talk about their push toward the big leagues. Sandlin reflects on the adjustment from being dealt by the Boston Red Sox to the Chicago White Sox, dives into his work with Pitching WRX alongside Davis Martin, and breaks down the evolution of his arsenal, from the kick-change to his slider and cutter, and how he manages velocity.
McDougal shares where he sees himself fitting into the clubhouse, the veterans he’s leaned on in camp, and the adjustments he’s made as he inches closer to Chicago. He also opens up about understanding exactly what the organization wants from him, the biggest strides in his development, and the teammates who’ve caught his eye this spring as both pitchers continue their climb toward the majors.